Hard start VO2max intervals

Training
8

Some possible ideas for further individualization:

  • A more ‘aerobic-dominant’ athlete can probably have a lower workload and/or shorter hard-start segment, and a longer work segment above FTP.

  • A more ‘anaerobic-dominant’ athlete may need to start harder/longer, but may have to allow work segment power to taper lower/shorter, but still above FTP.

  • The hard-start should probably not exceed MAP, ie. your peak power from a ramp test protocol. And the tapered power target MUST be above FTP. But otherwise in my opinion the precise workloads are less important than just doing the full duration of work, and can be adjusted day to day to optimize for RPE and completion, as @DaveWh mentioned.

  • Hard-starts can be less hard/shorter on each subsequent rep, which your workout example have built in. Rest intervals can be longer between subsequent reps.

  • If your HR is decreasing during the work segments after the initial hard-start, you might want to make your hard-start easier/shorter, and/or your tapered power target harder.

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