I am struggling with the same question. How would you determine whether it was a proper VO2 effort or not? Perhaps taking up OPs example?
To my limited understanding his heart rate was constantly up and well above 90% of his max hr. Wouldn’t that indicate that he got the desired effect?
Here is why:
“For elite athletes, Swain et al showed that % HR max for the same % VO2 max were slightly higher compared to average. Therefore, for steady-state training, an HR range of 77-89% VO2 max would be appropriate for an elite athlete. For advanced interval training, the intensity must be above 85% VO2 max or above 92% HR max. For example, during a session comprising 6 x 800m runs at 5K pace, the training intensity will be at 90-95% VO2 max. This would correspond to a training HR of 95-97% HR max.”
I would assume for us non elite athletes the percentage is slightly lower. With 93% OP seems to have gotten into zone or at least very very close, right?
Thanks in advance for your feedback!