Which is also where I was confused with the Post Workout Survey actually asking about the “Prescribed” workout and not the “Actual” increased intensity workout. Answering this correctly from the start may have garnered better results.
Not the case. HR lags so by the time your HR gets up you’ve already expended your anaerobic capacity and the interval is over. I find that Vo2 max efforts are affective at raising HR quickly.
In general I find that AT is conservative, especially over threshold. The ramp rate is so gentle that I have to consistently choose harder alternates (stretch) for Vo2 max.
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What about a VO2 workouts? Like Solferino 4x4mins? Was the same outcome for me.
Anaerobic Power should last not much longer than 30secs, at this point I believe more blood is required to deliver energy to the muscles i.e. increased HR. Santa Rita has longer duration efforts than 30secs, so if working optimally, you would expect to see HR Zones higher than 1/2 in your data.
Maybe it’s the delay in HR response, the short efforts (85secs max), or maybe me being restricted by ERG mode means I wasn’t working optimally.
Me not really knowing what I know now and taking AT as gospel, has lead me to this.
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For reference, Solferino 4x4 is at 106% of FTP, so it’s not what I would consider the toughest version of a 4x4 VO2. At 3.9 Level, it’s more of a middle difficulty VO2 around that duration.
I choose this after getting the generic workout in place of my Ramp Test after FTP D. I was at 1.0 for VO2, this was a Breakthough workout and I wasn’t sure what expect with the new FTP and all…
Copy that. As with any other workout, the difficulty and resulting load on the body is relative to our current fitness and recent training history.