VO2 Max: Short vs Long Intervals

This was in the back of my mind as well. I thought Spencer was certainly hard, but doable. Which to me indicates I need to go up on the power or extend. The custom version of Monadnock was 3min @ 122%, which was killer for 3 minutes. So if I’m doing 120, I need to go to 3:30 or beyond. Maybe that can be my progression for this 3-week build, either 3:30/4/4:30 at 120% or 3:30/4 at 120 and 3:30 at 122%.