Hi! I just did some 4x4min VO2max - now loking at the numbers I am not sure if done right or where to improve for the next VO2 workout. According to the analysis I spent just 8min above 90% of my HR max, also the first two intervals show no HR in the red zone (which reflects > 90% HR max), just ha…

There are many approaches, this is my opinion based on what I understood from Kolie Moore’s podcast. You probably need to start harder, then drop power and settle in. Don’t really base anything off power targets, but your ability may be higher than most in this zone so you’ll need to push on a bit …

I am relying more on breathing rate than HR: breathing has faster response, while HR has lag at VO2max intensity (whatever it is for you individually), your breathing becomes very rapid and difficult to sustain. It indicates you are hitting aerobic ceiling (goal) and this is direct reflection of o…

Takes me about 2min to reach 90% hr in first interval and 90s or less in the later ones without hard start when I’m fairly fresh.

Thanks, I´ve also read his name quite often but never listened to his podcast. Do you have a specific episode in mind? The one from endurance innovation is not available any more :frowning:

Thats a good point, thanks. I will take a closer look at this for my next VO2max workout.

Was not thinking of this, but sure, it seems to be a good indication. Do you measure your breaths per minute or rely more on breathing style?

the 30s power makes it a bit hard to see what’s happening at the start and end of each but at first glance: The first 2 intervals were too easy You should start each interval a bit harder and let power naturally fade a bit as you keep effort and breathing maxed out

[image] mwglow15: the 30s power makes it a bit hard to see what’s happening at the start and end of each I read it like that at first too, as it’s how mine is set up… His is 30s heart rate though

Yes, alexgold123 is right - no watts shown in this charts, my fault. But I would now agree that the 2 were too easy and start should be harder.

TrainerRoad

VO2max 4x4min - done right?

Training

Pbase May 19, 2025, 8:03pm 13

If you want to really go deep, there are some links to big discussions on the topic here: Hard start vo2 max

Topic		Replies	Views
Is it vo2 max if your power drops below threshold? Training	26	2293	January 23, 2022
Is this VO2max? More fun with TrainerRoad analytics Training	32	2683	August 18, 2022
Holding steady VO2Max Training	19	3743	October 1, 2021
Hard FTP intervals - impact on VO2max? Training	82	8296	May 21, 2020
Is >90%VO2max the only thing that matters when doing intervals? Training	127	15677	November 19, 2020

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VO2max 4x4min - done right?

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