I tried 3 sets of 30/15 intervals. I only made it through 2 sets. I think the aim of that session is to keep your HR at 90% of VO2 Max HR spending as much time there through out the session and not kill yourself with power. On Thursday I'm going to try 4X8 but with longer rest intervals maybe 4 minutes, to make sure I complete all 4 intervals. And I'll ambitiously shoot for 105-110% of FTP.
As a beginner would those types of VO2 intervals be enough during the week? My other weekly rides are commutes into work. And now that spring is here and the snow is gone I'll do some longer rides (4+hours)on the weekend (probably just one on either Sat/Sun).
I'll see how my body responds to this.