I was reading an article on combining V02max by Pezcyclingnews (great website) and the author goes into High Intensity Decreasing Interval Training (HIDIT) where he referenced this research paper.
Alternatively, a longer interval can be used to bring HR and VO2 up to ~90%. In practice, longer (3+ min) high-intensity intervals are not frequently used for a few reasons. Remember that Seiler found the 4×4 min protocol was less effective than the 4×8 min protocol. Further, longer efforts at a high intensity can only be sustained for a few repetitions before exhaustion is reached, making it hard for athletes to accumulate time > 90% VO2max.
Once ~90% VO2max (or ~90% HRmax) has been reached, the goal of the high-intensity session should be to maintainthat intensity as long as possible. This leads us back to the findings of Billat, who showed hat short, 30 s efforts with equally short recoveries can be used to maintain VO2 near maximum levels for extended periods of time.
Putting these two concepts together leads us to the findings of Filippo Vaccari and colleagues, who proposed a High Intensity Decreasing Interval Training (HIDIT) protocol (Vaccari, et al., 2020). HIDIT combines a couple of longer intervals to accelerate the body’s HR & VO2 response before switching to shorter intervals to maintain the near-maximal effort as long as possible.
As expected, the HIDIT protocol resulted in significantly more time spent >90% of VO2max when compared to a short interval protocol (30 sec work with 20 sec recoveries) and long interval protocol (3 min work with 2 min recoveries).
I found this very interesting and I consistently face a problem of trying to fit both long Vo2max (4-8min) and Short (30/30 or 30/15 or 40/20) in my build phase. I usually have one day a week to do them and my other intensity day is hard group ride that averages 40 - 45 km/h.
Following the ideas in the article and research paper do you think this Vo2max workout protocol could work?
2 or 3x 4min Vo2max intervals (1:1 recovery)
followed by 10x 30/15 or 30/30
If the goal is time at Vo2max would this reach that objective? Anyone tried this or any advice?