Bike HIIT - 30/30s vs "stomps"

Hi all -

How comparable are 30/30s and “stomps” - the difference in my mind being that a “stomp” would be slowing the bike down and shifting into a hard gear, then starting the 30" interval from what is more or less a stop vs. a 30/30 where I am starting the interval from at least a nominal power, and a higher cadence?

Asking for two reasons:
a) because I’m curious, and
b) because when doing 30/30s indoors I have to run in ERG mode because on slope mode I almost always end up dropping my chain at some point (I’ve tried for years to adjust my derailleurs to make it work but can’t). Slowing down to a stop avoids the chain dropping.

It made me wonder how critical the difference is between the two. I know ERG is not the end of the world, but I prefer to try and do workouts in slope / resistance.

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This post might help?

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Dear @nathanchristenson, thanks for sharing your question—it’s a fascinating one!
And thank you, @Fazel, for your input as well.

I think the question here is less about Athletica’s prescribed power targets and more about the mechanics of executing the session correctly without running into equipment issues like chain drops.

If I’m understanding correctly, you’re stopping and shifting gears to avoid dropping your chain. However, for 30":30" intervals, the primary goal is to target the VO2 system, so minimizing the involvement of significant neuromuscular and anaerobic components is key. Starting from a near stop and building power from very low values can be suboptimal because it engages those components more than intended.

One of the main objectives of 30":30" intervals is to keep your “baseline” power elevated throughout the session. Starting from a relatively high nominal power and cadence is ideal. Don’t worry if you don’t hit the target power instantly—it’s fine to take 5–10 seconds to ramp up. The focus is on executing the intervals smoothly while maintaining that elevated VO2 level. Dropping power too much during recovery periods brings VO2 down, which we’re trying to avoid.

Adding a “stomp” at the start introduces components that aren’t aligned with the session’s goal. While not inherently bad, it shifts the focus away from VO2 optimisation.

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@Andrea - yes, thank you, that answers my question. Ultimately, the 30":30" intervals are designed to train (or target) the VO2 system, and the structure of maintaining baseline power and high cadence are a part of that. Doing what I’ve been doing makes the intervals less optimal for VO2 development / optimization.

I really appreciate the explanation - thanks for taking the time!

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