It’s by my own mechanics. I did these without ERG so for every interval I went into the big ring in front and shifted down to small for recovery. However reading the notes on this particular workout I was pretty stressed and tired so that probably factored into the whole HR-thingy.
Thanks for the feedback though it’s incredibly rewarding having another set of eyes on a workout at times.
encouraging… 
@Captain_Doughnutman Sorry to tag you all the time but today I did Brasted 30/15s in TR-style. So did it with full ERG-mode on and check out the HR. 179 avg. and my max is 198 so just about 90,5% average HR. Did not go into anaerobic >192bpm so I consider it a success. Much easier workout in my mind if I compare to those 3 minute intervals at the same percentage, i.e. 120%. This is my first week coming from 1 week off the bike so I guess that there’s room for improvement.
Picture perfect! 
You can tell this was a good workout for you by your cadence. The range gets wider from the start to finish of each block as well as getting more ragged during the last block, meaning you were putting in decent effort & getting fatigued — this is how VO2 workouts should be.
(Compare your cadence from the first 5 primer/warm-up intervals - super tight - to your cadence in the last block - survival!)
It’s definitely worth keeping track of your workouts and analysing them for nothing else but to discover your strengths and not-yet-strengths.
Thanks a bunch for replying!
I believe this is going to be one of my staple workouts again. I’ve done these so much during 2018 but never in TR so I was glad to have found it here. I’m pretty new to cycling, second season now, so I need to build a stronger base but this year I’m doing it the right way, or at least the way I can with SSBMV twice before going to build. So with that said I need to figure out what works for me and what doesn’t.
My max hr is 198 and my ftp hr around 184-185.
When i do vo2max intervals i aim for 90-95% of max wich is 178-188. Most of time around 186-188. Is this high enough above hr ftp for vo2max?
I did 3x4.5min at 315w. My FTP is 270-275w
The intensity seems a little low, but it’s the 13.5 minutes that jumps out at me more. That is only about half of what you should, or least could, be doing.
Iam starting now with vo2max and WKO5 gives optimized intervals for me around 4:35min between 315 and 325w. Reps progressive 3-8x so i think it is a good start.
My question is about the heart rate
The HR strikes me as commensurate with the power, i.e., both are just a bit low.
I dont understand you, but vo2max is not based on power. Maximal oxygen uptake (VO2max) is the highest rate at which oxygen can be taken up, delivered to and utilised by the muscles during intensive exercise.
VO2max is your aerobic capacity. HR is a general proxy for VO2max levels.
From: How To Increase VO2max As A Cyclist — High North Performance
315w is 115% FTP. Coggan classic levels is vo2max 106-120%. But i use ilevels. But i around 95% of hr max is better
Use WKO5 and go hard, max efforts. It sounds like you did that. 
Seems like you’ve drunk the Koolaid around here. Your power dictates your VO2. If the former is high enough, you will be at VO2max. If it isn’t, you only might be.
315/275 = 112%
315/280 = 114%
Both fall in Coggan’s level 4, but most people can go a bit harder than that, especially when only doing 13.5 minutes of work.
Now if you were doing 3 x 8 minutes at that intensity, I wouldn’t question it.
ETA: Another way of looking at it is that you’re only hitting about 90% of max HR, which would only be 85-90% of VO2max.
You are exactly correct, @PattyP. VO2max is not a power number!
@PattyP consider this…when you want to estimate whether or not you are in that 90% VO2max zone, DO NOT use your observed heart rate divided by your max heart rate as an indicator. That tends to OVERestimate the 90% VO2max point. This is the main answer to your question.
Instead, use 1 - (max HR - observed HR)/(max HR - resting HR).
Let’s say your resting HR is 60 bpm & max HR is 198 bpm. Using straight % Max HR predicts 90% VO2max if your heart rate is at or above about 178 bpm. Using the formula I mentioned above your actual HR target should be more like 185 bpm.
So depending on what your resting HR is, 186bpm to 188bp is probably just right at that 90% VO2max level. If you ramped it up a little bit to 188-190 you would for sure be there (if if if your resting HR is 60).
Considering all the assumptions and sources of variability, it’s just as accurate yet easier to simply knock a few percent off the % of HR max and call it good.
Or you could just go by power, and never underestimate the VO2 requirement.
Even better do what PattyP did and base off iLevels and WKO, like Dr Coggan eloquently lays out in this article:
This seems like an understatement.
WKO4 Product Manager Tim Cusick contributed to this article.
Irregardless, I don’t see VO2max as the name of one of the iLevels?
Go argue the point with Dr Coggan.
@PattyP just be sure and keep your model “well fed” and ask questions if you have any.
One key takeaway from the article should be this:
”As a result, the one athlete can maintain a power of, for example, 150 percent of FTP for about 4 minutes, while the other athlete can do so for only about one minute. Clearly such large inter-individual differences in performance during short-duration, high-intensity (supra-FTP) exercise preclude the use of any sort of one-size-fits-all, anchor-based approach.”
In other words, you need to personalize any work being done above FTP. And for anyone that questions the article, please listen to Dr Coggan’s WKO webinar where he (and no one else) explain the motivation and accuracy of using iLevels for working above FTP.
Is this an English word?
My (old) high school dictionary states: “Nonstandard. A double negative is not acceptable …”
Thanks again bbarrera. My PDcurve is up to date. After a little break of a view weeks i started again in october with the testing protocol. After that my optimized interval voor max aerobic is 5min between 316-296w. Over the last 90 days it is 4:36 between 334 and 314.
It was for me hard to do 3x4:36min 315w. Heartrate really fast above 183 (92% hrmax).
I will do next week 4x5min about 308w. I think with a little lower power i will reach my heartrate above 90% and i can do more time in zone. Do you think that is the right desicion? When i not reach minimal 92% hrmax i will increase power. I do this workouts indoor.
