VO2 Max workouts and Adaptive Training

[CaptainThunderpants]

@ee5154

some of the VO2 Max workouts, like 30/30s, are too easy just don’t get my heart rate up.

I’d say the power is too low then. With the short/short type, increasing the power and/or shortening the rest ratio may work, such as 30/15s, 40/20s, 20/10s, 60/30s. Whatever keeps your HR up during the rest intervals. The other option is going longer in the 4-6min range, with or without hard starts. Whatever form gets your HR up and keeps it up as long as possible will give you the best results.

Here’s a good thread about VO2 max.

Hard start VO2max intervals

Personally I don’t look at power so long as it stays above threshold for all the intervals. For me, it’s about breathing rate/sensation and then HR. For a power target to guide my workouts, especially the longer intervals, I aim for the low end of max aerobic in WKO5 but I mostly focus on keeping cadence above 105 and “all out” effort. Let the numbers be the numbers and adjust effort accordingly.