I’m high-jacking a bit here but I’m trying to do a good search before starting new threads.
I’ve been pretty non-compliant with my build phase plan, but still riding regularly and at least trying to maintain some hard fought fitness. (I did gain 5W FTP recently) I’m surmising that for me, VO2 Max work is the most important thing to really nail down indoors. My outdoor rides are at least covering some SS and threshold - not to say I don’t need to focus on all relevant energy systems, I get that, it’s just that I think focusing on my VO2 Max (and going into Anaerobic) indoors is probably the best thing I can (do while still riding outside for fun and sanity). I feel like this is a good time to practice my weakness - VO2 Max efforts are really difficult for me. I know that’s universal but I can do threshold without wincing too much, when I see those VO2 days I have to really prepare mentally and physically.
So, given that I have only done up to 2 min VO2 Max efforts so far, and had to go back to 90 second versions after a month break from training this energy system (at least focused indoors) I thought I would go against the grain of the suggestions in this thread and stick with the 90 second 120% intervals in the form of Baird +2 yesterday. I got through it OK but really can’t imagine jumping right into the 3 minute versions (even with longer recovery valleys and a slightly less %) that is on my plan now. Kaiser +2 is what’s scheduled, but I’m thinking of doing Dade -1 instead. That takes me from a 1.5 minute interval @ 120% with 1 minute recovery, to a 2 minute interval @ 120% with 2 minute recovery, versus jumping into an epic 3 minute version.
Since my case is different, (terrible plan compliance) I think this makes more sense. I want to bounce it off the hive - thanks for reading.