# Hard start VO2max intervals

**URL:** <https://www.trainerroad.com/forum/t/hard-start-vo2max-intervals/48175>\
**Category:** Training\
**Created:** [December 5, 2020, 6:42pm UTC](https://www.trainerroad.com/forum/t/hard-start-vo2max-intervals/48175 "2020-12-05T18:42:08Z")\
**Posts on this page:** 1\
**Showing post:** 488

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**Author:** ![Rizzi](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/rizzi/32/17674_2.png) [@Rizzi](https://www.trainerroad.com/forum/u/Rizzi)\
**Post date:** [February 11, 2022, 1:01am UTC](https://www.trainerroad.com/forum/t/hard-start-vo2max-intervals/48175/488 "2022-02-11T01:01:19Z")

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> [@Calculating LT1 and LT2 approximately without a blood test?](https://www.trainerroad.com/forum/t/calculating-lt1-and-lt2-approximately-without-a-blood-test/55533/138):
>
> Request - Would you report back down the road on if adding that VO2max block seemed to help or hurt? Realize it will be anecdote but I’ve been wondering about kicking off a season with a VO2max block then going into aerobic and then finishing off with a peaking or polishing block.

Coming back to you (from the calculating LT1 thread)…here is my little take and maybe some inspiration for others:

My experiment with little VO2max block before starting into extensive then intensive aerobic phases:

 ![image](https://global.discourse-cdn.com/trainerroad/original/3X/9/3/936bfe419c31df2c30ab292c464174293cb1f4bd.jpeg)

So no overdose of 3 weeks of 3 workouts (maybe even day by day) per week…I leave that to the recovery pros with no life stresss ;).

But 3 weekends with 6 workouts overall…sometimes back to back and with nice progression.

I favor longer intervals over on/offs…as I’m with Kolie and these are more race specific for me (triathlon and gran fondo stuff etc). Nevertheless I start with one on/off (Rattlesnake +1) to get me going into going hard again.

I try to mix ERG and resistance mode. Then adjust intensity as needed to make it a hard workout but not unbearable. Workouts have RPE rating from „8-9“ and higher.

I have a „VO2max for low VLaMax athlete“ workout in there which I like 4x(2min@120%8min@102%) 4min rbi.

And also the 5x5 Bossi intervals which are also pretty matching for this thread here…I would recommend all to try and use these!  
Bossi:  
5x(30s 100% MAP (~130% FTP), 60s 77% MAP (~108% FTP), 30s 100% MAP (~130% FTP), 60s 77% MAP (~108% FTP), 30s 100% MAP (~130% FTP), 90s 77% MAP (~108% FTP)) 5min rbi

(Would like to add those workouts to the hard start VO2max team but I guess only the owner of the team can do this…or somebody can promote me to admin 🤷‍♂️)

Update: Added to team!

Conclusion:  
No idea about exact adaptations but I got confident at putting out high power again after base phase with minimal intensity (bike). Was a nice change in stimulus and as I don’t have to rush into some early peak I have time to start aerobic extensive work from February now.

So after that I had 2 weeks with less structure and bit of life stress and just now I have started into aerobic extensive phase with a 3x20 and 2x30 sweet sport workouts and might meet you in the sweet spot thread.

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