not at all. The table is confusing without proper context. And it doesn’t spell out a prescriptive plan of attack. From the top:
If you are doing 120% vo2max intervals and cannot complete them, in TR app you can adjust intensity down as low as 90%. If you still can’t complete them, consider halting current plan and doing a short 2-3 week vo2max booster block.
For the VO2Max Booster block, you need to build a progression into a 2-3 week block of training. The target is to do 2 or 3 a week, and no other intensity work during the week. Nail each one before moving to the next. Build your own progression from the following list:
30-sec intervals Taylor-3
40-sec intervals Stanislaus-4
50-sec intervals Thimble+1
1-min intervals Freel+1
1-min intervals Bashful
1.5-min intervals Baird+2
2-min intervals Mills
2.5-min intervals Dade+1
3-min intervals Spencer
3.5-min intervals Mist+3
4-min intervals Mist+1
4.5-min intervals Shortoff+2
5-min intervals Shortoff+3
6-min intervals Denali+1
There are alternatives in TR library if you don’t like the ones above.
Here is a VO2max Booster block example:
Week 1:
- 1-min
- 1.5-min
- 2-min
Week 2:
- 2.5-min
- 3-min
- 3.5-min
Week 3:
- 4-min
- 5-min
- 6-min
Do those Tue, Thur, Sat - you pick days of the week. Be sure and give a day of rest in-between workouts.
My vo2max was so bad a month ago I started with 30-sec intervals and worked up.