We have discussed the in several other threads. Here is the cliff notes version:
- Not everyone share the 120% of FTP as their specific VO2Max value.
- Recognize that VO2 Max is a range (~105-120% of FTP), not a singular point.
- VO2 Max is about gaining “Time in Zone” with a high aerobic uptake.
Essentially, you want to maximize your time demanding high aerobic uptake from your body. That can mean turning a 120% VO2 Max workout down as much ad 5-10% depending on your particular physiology and the interval lengths involved.
See how the change in Workout Intensity alters the 120% start, and the fact that even a 10% reduction may well be in the VO2 Max zone for many riders.
So, with that all in mind, either method (back pedal & Intensity adjustment) can work. I prefer a slight Intensity adjustment with a goal to hit a full duration of stress.
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Worth a watch/listen. Ask a Cycling a Coach 191, VO2 Max - Part 2
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Mid-Interval: Turn Down vs. Shorten / Take a Break - #6 by mcneese.chad