VO2 Max: Short vs Long Intervals

[DaveWh]

@CaptainThunderpants

Still need to play around with the starts to get up to 90% HR quicker, but I’m happy with today’s workout.

This thread may be on interest. I created some hard start workouts with the same goal in mind as you have above.

Hard start VO2max intervals

I’ve had a few requests to share some hard start VO2max workouts I created. I created the following team that has four workouts to start with. Edit. Now 14 workouts. https://www.trainerroad.com/app/teams/14144-hard-start-vo2-max-intervals The workouts are a variant on the one below - with 6 x 2.5 minute, 3.0 minute , 3.5 minute and 4.0 minute VO2max intervals. Edit: I’ve also added workouts with longer intervals - 4 x 5, 5.5, and 6 min intervals. Edit: I’ve also created HS-1 versions whe…

Here’s a recent example:

For the flat part of each interval, I hit the following heart rates:

1st interval: 93% of max
2nd: 95%
3rd: 97%
4th: 97%