Currently very time crunched and wondering how to get the most out of my 2-3 hours of weekly cardio, it seems clear that I want to do two hard VO2 max intervall workouts (I’m more of a sprinter/pursuiter and will do some explosive leg strength work 2x pr week too, goals are 1800W 5s, 1000w 1 min and 500w 5 min power @ 86 kg) but I’m not sure how the remaining time should be spent or if I need to spend it at all.
I’ve seen the studies showing superior results for polarized over sweet spot, but I get the feeling some may be comparing SS overtraining to HIIT + recovery rides (I would love to see control groups with HIIT VS same amount of HIIT + zone 2), although one study where riders only rode approx 7 hours pr week showed polarized helped TT times 20% vs 10% for threshold training.
I’m considering three workouts pr week amounting to about 3 hours.
- VO2 max 30 min: 3 x 5x30/30s with 3 min rest All-out efforts
- VO2 max 30 min: 4 x 3min with 3 min rest 120% FTP
- Zone 2 2 hour ride <75% of HR max (perhaps throw in some form sprints…).
Or would I likely be better off doing two 1 hour sweet spot workouts instead of the Zone 2 work given that the total weekly work load is relatively low? What about just doing three VO2 max intervall sessions to save even more time?