# Hard start vo2 max **URL:** \ **Category:** Training\ **Created:** [July 8, 2021, 10:33am UTC](https://www.trainerroad.com/forum/t/hard-start-vo2-max/60676 "2021-07-08T10:33:05Z")\ **Posts on this page:** 6\ **Page:** 1
**Author:** ![sam.fuller1](https://avatars.discourse-cdn.com/v4/letter/s/5f8ce5/32.png) [@sam.fuller1](https://www.trainerroad.com/forum/u/sam.fuller1)\ **Post date:** [July 8, 2021, 10:33am UTC](https://www.trainerroad.com/forum/t/hard-start-vo2-max/60676/1 "2021-07-08T10:33:05Z")
Does anybody have experience with doing hard start vo2 max intervals and then using heart rate as a guide? E.g. 2 minutes @ 115% FTP followed by 6-8 minutes @ 90% max HR? ---
**Author:** ![CaptainThunderpants](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captainthunderpants/32/133391_2.png) [@CaptainThunderpants](https://www.trainerroad.com/forum/u/CaptainThunderpants)\ **Post date:** [July 8, 2021, 10:34am UTC](https://www.trainerroad.com/forum/t/hard-start-vo2-max/60676/2 "2021-07-08T10:34:39Z")
> [@Hard start VO2max intervals](https://www.trainerroad.com/forum/t/hard-start-vo2max-intervals/48175): > > 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](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… > [@VO2 Max: Short vs Long Intervals](https://www.trainerroad.com/forum/t/vo2-max-short-vs-long-intervals/54538): > > Got a bit of a (perhaps) dumb question. I did a little block of VO2 max work over the last 2 weeks. Last week I was able to finish Spencer +2 and a custom version of Monadnock with 6x3 @ 122%. I started General Build Low Volume this week and have Spanish Needle (15/15s @ 150%) coming up. Because of my schedule, I didn’t do a ramp test to start off because I only had 2 days to get a decent workout this week. So my FTP is the same that I completed Spencer +2. My question is: what would provide th… ---
**Author:** ![jarsson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jarsson/32/69117_2.png) [@jarsson](https://www.trainerroad.com/forum/u/jarsson)\ **Post date:** [July 8, 2021, 10:37am UTC](https://www.trainerroad.com/forum/t/hard-start-vo2-max/60676/3 "2021-07-08T10:37:18Z")
And this: > [@Heart rate @ VO2 max](https://www.trainerroad.com/forum/t/heart-rate-vo2-max/29789/26): > > slow component. During a 6-8min max effort that would yield a true VO2 max, the athlete will also hit max HR. But, for hitting VO2 max via the slow component, an athlete could be under max HR yet still be at maximal oxygen consumption. As for folks who want to do intervals at 100% VO@ max – you don’t have to hit 100% to be training stroke volume and mitochondrial efficiency. With the right manipulation of work/recovery intervals, those things can get plenty of stimulus by working at 90%+. P… ---
**Author:** ![sam.fuller1](https://avatars.discourse-cdn.com/v4/letter/s/5f8ce5/32.png) [@sam.fuller1](https://www.trainerroad.com/forum/u/sam.fuller1)\ **Post date:** [July 8, 2021, 10:43am UTC](https://www.trainerroad.com/forum/t/hard-start-vo2-max/60676/4 "2021-07-08T10:43:40Z")
Thanks both! My searching skills are in need of a boost… ---
**Author:** ![Bigpikle](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bigpikle/32/11213_2.png) [@Bigpikle](https://www.trainerroad.com/forum/u/Bigpikle)\ **Post date:** [July 8, 2021, 10:59am UTC](https://www.trainerroad.com/forum/t/hard-start-vo2-max/60676/5 "2021-07-08T10:59:16Z")
Good articles here - follow a few of the links in his posts to get the updates… > **[Prescribing VO2max](https://sparecycles.blog/2017/12/13/prescribing-vo2max/)** > > June 11, 2020 – UPDATE As an update into my current thinking, HR is simply too variable to be a reliable metric for internal training load near VO2max. Both the strength and weakness of HR is… Long story short - HR is not a good proxy for VO2. Use RPE 9/10 😉 ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [July 8, 2021, 12:46pm UTC](https://www.trainerroad.com/forum/t/hard-start-vo2-max/60676/6 "2021-07-08T12:46:42Z")