# How Should VO2 Max Feel? **URL:** \ **Category:** Training\ **Created:** [February 14, 2020, 6:24pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910 "2020-02-14T18:24:40Z")\ **Posts on this page:** 20\ **Page:** 2
**Author:** ![kurt.braeckel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/kurt.braeckel/32/116719_2.png) [@kurt.braeckel](https://www.trainerroad.com/forum/u/kurt.braeckel)\ **Post date:** [February 19, 2020, 2:56pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/24 "2020-02-19T14:56:54Z")
For short intervals like VO2max work, you’re better off dialing down intensity such that you can maintain the load through the entire interval. Backpedals are better for longer intervals. That said, if you’re struggling to get through 110% of FTP for 3 minutes after three intervals, it’s likely your FTP is set too high, assuming adequate recovery between intervals. There’s nothing wrong with dialing down intensity until you find that repeatable power, but if you find that to be less than ~110% of FTP, you’re not going to get the intended benefit of the workout. Remember too that math changes things… 90% of 120% is 108%, not 110%. So a 10% reduction in workout intensity is the absolute maximum I would do for one of the 120% repeat workouts before changing something else up… adding recovery between intervals, or changing workouts. ---
**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:** [February 19, 2020, 3:03pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/25 "2020-02-19T15:03:07Z")
Here is my quick reference for Workout Intensity adjustment based on a 120% of FTP target: ![image](https://global.discourse-cdn.com/trainerroad/original/3X/9/3/93d00190e7e35b2c87b022795d94627f3736fd03.png) ---
**Author:** ![TLRozzle](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tlrozzle/32/4624_2.png) [@TLRozzle](https://www.trainerroad.com/forum/u/TLRozzle)\ **Post date:** [February 19, 2020, 3:32pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/26 "2020-02-19T15:32:44Z")
VO2 max should feel like you are half way through a CX race and not sure why you signed up or how this is “fun”. 🙂 ---
**Author:** ![rmhoff](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/rmhoff/32/21741_2.png) [@rmhoff](https://www.trainerroad.com/forum/u/rmhoff)\ **Post date:** [February 19, 2020, 4:05pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/27 "2020-02-19T16:05:22Z")
All these people saying legs shut down… I feel like EVERYTHING is shutting down. ---
**Author:** ![dathomps](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dathomps/32/33951_2.png) [@dathomps](https://www.trainerroad.com/forum/u/dathomps)\ **Post date:** [February 19, 2020, 4:10pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/28 "2020-02-19T16:10:43Z")
The same thing just happened to me with Baird +6… ![image](https://global.discourse-cdn.com/trainerroad/original/3X/f/2/f28bf21274ba5a2ecc827da3fe81d8a56ace8d7e.jpeg) ---
**Author:** ![TomasIvarsson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tomasivarsson/32/14045_2.png) [@TomasIvarsson](https://www.trainerroad.com/forum/u/TomasIvarsson)\ **Post date:** [February 20, 2020, 5:44am UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/29 "2020-02-20T05:44:36Z")
It might be a good idea to pace yourself some and not push the HR to close to max. Jan Helgerud and Jan Hoff suggests a HR during VO2max intervals of more than 90% HRmax and less than 95%. The reason, as I understand it, is that the stroke volume starts to decline near max. Another reason is that it takes longer to recover from efforts of that intensity. Helgerud and Hoff made 4 x 4 min intervals popular some years ago and suggested the could be performed every day (!) at the suggested intensity with a rewarding 0.5% improvement per session. Stephen Seiler has since showed that 8 min intervals is even better, but the HR-target remains. ---
**Author:** ![robcumine](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/robcumine/32/17412_2.png) [@robcumine](https://www.trainerroad.com/forum/u/robcumine)\ **Post date:** [February 20, 2020, 6:17am UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/30 "2020-02-20T06:17:03Z")
Close to death, you can touch it…almost going into blackness and in the last second you pull away only to go back down the deep black dark hole again, and again… ---
**Author:** ![steveh67](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/steveh67/32/835_2.png) [@steveh67](https://www.trainerroad.com/forum/u/steveh67)\ **Post date:** [February 20, 2020, 6:24pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/31 "2020-02-20T18:24:58Z")
Try the Seiler approach and see if it feels different from your current intervals. You can set your trainer in standard mode and attempt a particular training session with the goal of driving your heart rate to 90% of max during the work periods and then sustaining that HR level for the remainder of the work periods. If you are not fully recovered beforehand, you may find that your power output drops during the later intervals at the same heart rate. If your power output drops \>10% or if you cannot sustain the \>90% of max HR, stop the session. You can use this power data to re-baseline your VO2 efforts and gain a better sense of what it feels like. ---
**Author:** ![rocourteau](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/rocourteau/32/7746_2.png) [@rocourteau](https://www.trainerroad.com/forum/u/rocourteau)\ **Post date:** [February 21, 2020, 5:30pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/32 "2020-02-21T17:30:09Z")
Like a fish out of the water. ---
**Author:** ![Jesse\_Euton](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jesse_euton/32/53623_2.png) [@Jesse\_Euton](https://www.trainerroad.com/forum/u/Jesse_Euton)\ **Post date:** [March 19, 2021, 4:00pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/33 "2021-03-19T16:00:40Z")
Pre-workout: A sense of anticipation and dread. Some butterflies, a touch of anxiety, and a slight feeling of nausea. During workout: Pain. Questioning whether or not being fast is really worth it. I find that in longer intervals (\> 2 min), a sense of panic sets in about halfway through. Someone else likened this to feeling like you are drowning. Post workout: A real sense of accomplishment knowing that I just did the hardest thing I will have to do that day. Everything that comes after (work, life stress) seems much more manageable. ---
**Author:** ![HLaB](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/hlab/32/60448_2.png) [@HLaB](https://www.trainerroad.com/forum/u/HLaB)\ **Post date:** [March 19, 2021, 4:15pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/34 "2021-03-19T16:15:04Z")
When I am at my optimum a VO2 max effort feels smooth, strong and sustainable. Then I stop/ recover and bang, its like I’m being shot in the chest; I’m suddenly gasping for air. A few more intervals and then it no longer feels smooth and strong as the legs go 😳 ---
**Author:** ![old\_but\_not\_dead\_yet](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/old_but_not_dead_yet/32/58519_2.png) [@old\_but\_not\_dead\_yet](https://www.trainerroad.com/forum/u/old_but_not_dead_yet)\ **Post date:** [March 19, 2021, 4:55pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/35 "2021-03-19T16:55:15Z")
Like a panic attack. ---
**Author:** ![bsladics](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bsladics/32/23670_2.png) [@bsladics](https://www.trainerroad.com/forum/u/bsladics)\ **Post date:** [March 19, 2021, 5:01pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/36 "2021-03-19T17:01:43Z")
Shitty during the first set. Shittier during the second set. Shittiest during the final set. ---
**Author:** ![dmalanda](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dmalanda/32/12908_2.png) [@dmalanda](https://www.trainerroad.com/forum/u/dmalanda)\ **Post date:** [March 19, 2021, 5:10pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/37 "2021-03-19T17:10:19Z")
![image](https://global.discourse-cdn.com/trainerroad/original/3X/2/8/28473f681caf141cd93924178ef91b44eea4de12.jpeg) ---
**Author:** ![iceaxe](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/iceaxe/32/7746_2.png) [@iceaxe](https://www.trainerroad.com/forum/u/iceaxe)\ **Post date:** [March 19, 2021, 5:54pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/38 "2021-03-19T17:54:13Z")
And I look forward to them! ---
**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:** [March 19, 2021, 7:18pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/39 "2021-03-19T19:18:43Z")
It is like doing waterboarding to yourself as part of your free time to feel better and be able to do more waterboarding in the future. ---
**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:** [March 19, 2021, 9:45pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/41 "2021-03-19T21:45:41Z")
> [@mcneese.chad](#): > > that I may not be able to breath enough to catch my breath. Mild scared feeling THIS ^^^^ This is what gets me - I get a mild panic attack immediately after stopping the interval. It feels so hard to breath that I can actually feel panic and fear. It’s truly horrible to experience and generally when I get to that point at the end of a set there is no way I’m doing any more and self preservation overrules my desire to train…its really why I hate vo2 work and have not done enough over the years. I can die a thousand lactate burning deaths on long threshold intervals but the panic felt after going a little too hard on vo2 work is my nemesis… Truly hoping that perfecting lots of time at 90-95% max HR will deliver close to the same benefits over time, as I can pace these more easily and suffer through them more successfully avoiding the fear of dying! ---
**Author:** ![phil155](https://avatars.discourse-cdn.com/v4/letter/p/3da27b/32.png) [@phil155](https://www.trainerroad.com/forum/u/phil155)\ **Post date:** [April 13, 2021, 4:15pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/42 "2021-04-13T16:15:33Z")
nausea tends to set in when I make an effort to keep cadence high for the duration of the intervals, my legs usually feel relatively ok ---
**Author:** ![Kris\_Wyman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/kris_wyman/32/100173_2.png) [@Kris\_Wyman](https://www.trainerroad.com/forum/u/Kris_Wyman)\ **Post date:** [April 13, 2021, 4:29pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/43 "2021-04-13T16:29:35Z")
> [@old\_but\_not\_dead\_yet](#): > > Like a panic attack. > [@mcneese.chad](#): > > that I may not be able to breath enough to catch my breath. Mild scared feeling > [@Bigpikle](#): > > It feels so hard to breath that I can actually feel panic and fear. It’s truly horrible to experience So glad I read these, I thought I was odd (well, more odd than I am anyway). I’ve completely freaked out during VO2Max intervals on the trainer, lose my composure & jump off the bike, pacing until I get my breath back. That’s not the worst, though. I’ve been mountain biking & totally lost it on climbs. Full on panic set in & the next thing I know, I’m off the bike, helmet sailing into the woods, gloves flung off & jersey on the ground. Yeah… quite embarrassing. My excuse is that I got trapped underneath a motorcycle in a swamp once & it seems to have left me with some serious PTSD when I feel confined. ---
**Author:** ![AnotherCyclist](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/anothercyclist/32/7725_2.png) [@AnotherCyclist](https://www.trainerroad.com/forum/u/AnotherCyclist)\ **Post date:** [April 13, 2021, 7:48pm UTC](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910/44 "2021-04-13T19:48:02Z")
I did 9x2.5min@120min as the first workout after 10W FTP increase today. The feeling at the very end was so unpleasant but just the thought of completing this workout without bailing out was motivating enough. At some point I forgot how to breath, but everything was forgotten after I got off the bike and went back to work after lunch break. ![image](https://global.discourse-cdn.com/trainerroad/original/3X/d/9/d9bf483d952ba473289df2fb73e5c120c2c6092d.jpeg) [Previous page](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910.md?page=1) [Next page](https://www.trainerroad.com/forum/t/how-should-vo2-max-feel/29910.md?page=3)