I cannot say for certain - most honest answers in training begins with "it depends..."

However, in ten weeks the 30/15 workout boosted threshold power in well-trained cyclists by 12%.

Inside this 8 page PDF you will find instructions for the 30/15 high-intensity interval described in the 2015 research paper by Rønnestad and colleagues (1).

1. Rønnestad BR et al. Short intervals induce superior training adaptations compared with long intervals in cyclists – An effort-matched approach. Scandinavian Journal of Medicine & Science in Sports, 2015;25:143-151