For me is 90% of HRmax 178. (Max is 198). So even when iam not right at FTP iam above 90% HRmax.
So i have for now make a line in WKO5 on 94%. Thats for me more Vo2max. But I can imagine that during a vo2max block it becomes increasingly difficult to get your heart rate that high due to fatigue. So i agree with @jarsson that breathing rate and rpm is a good measuring point.
I quite like the graphical analysis of HR that TP shows with the zones.
The only thing for me its set up so zone 5 is 95%+ (Its the almost no way back zone for me) and I seldom get into it except on a final sprint. Lol 92% which I’ve got in my GC and Strava accounts set to would look better. It at leash has me touching zone 5 on this VO2 Max session.
It definitely looks better in a TT 
Although you can tell my lack of warm up for that one, over 5mins below threshold
As I stated in the OP, this is my 1st serious Vo2max block in a year. Do you think 3 Vo2max workouts (and the rest is Z1/Z2) is toch much for me? Today i did my 3th workout and my legs feels really tired and failed again… (yes next time i do in SIM mode 
) I make around 10-12 hours a week.
Its hard to say for you exactly but for me with weekend group rides (often Sat & Sun) I found my results a little down from where they had been at the start of the seasons; I surmised 3xHIIT workouts were too much for me. My 3 plan builder HIIT workouts though probably only had 1 x Vo2max session, the others were Threshold or SS.
Yip thats one option. Its a mine field all the different HR zonal systems; I prefer to gauge off a % and RPE (and adapt if necessary), rather than disappearing down the black hole of specific HR zones. I only bother about HR zones post ride 
FWIW I was setting my own zones in TP back in 2014? Want to add a special VO2max-Target zone? You can use whatever HR zone model and add a special zone.
I see that Intervals has copied TP’s presets, but it still has a ways to go before I’d pull it up before TP to do a quick visual scan of a workout.
The reason for that is that you did them in erg mode at a prescribed power rather than going max effort for each individual interval. When you do them max effort, it is very common for power to be lower on interval 5 than on interval 1, but your HR may well be higher. The trend is EF going DOWN throughout the workout, and indeed the EF trend from workout to workout will likely go UP first as you adapt, and then DOWN in the last few workouts as you fatigue.
Let’s not miss the forest for the trees here guys… don’t get distracted by power goals and using erg mode to try and hold certain powers. The intervals you’re trying to do are intended to make central adaptations. Worry about the legs and muscular endurance and repeatable power in a different block. Power does not matter as long as you’re able to keep it above threshold for the entire interval set (this is the floor I use in my training and my coaching… if you can’t stay above FTP, shut it down).
I think you’re getting distracted by trying to hold certain powers rather than doing them in resistance mode and letting the power decline from interval to interval while you just focus on holding cadence. When you try to hold high power, you’re loading your legs and building fatigue, and that’s probably what is limiting your ability to do 3 workouts in a week.
I had never done more than 3 weeks of 3 VO2max intervals in a block until this year, and I was doing double days and managed 13 VO2max workouts in 17 days because I was executing the intervals properly and my legs didn’t really ever limit me.
In short: you’re going too hard on your intervals and your hard start is too long. You need to be in resistance mode and hold what you can reasonably hold while maximizing time in zone.
YES, you don’t worry about your HR. As you fatigue, your ability to get your HR up will come down.
You can look at EF in post workout review and see how things are going, but raw HR is kind of irrelevant. To wit, my first VO2 workout this past block I was regularly seeing 184bpm, max is 187. By the end of the block, I was still max breathing but HR was in the low 170s. EF was up from the first workout (holding higher power at lower HR).
Focus on cadence 110+, max effort that you can hold for the desired intervals, max breathing. Lengthen your rest interval up to 2x interval length if you need it.
Common for me to do a 4min interval on 4min rest, but by the last interval, I might be taking 6 minutes or so…
Max effort changes day by day. Doing these in erg mode makes them too hard some days, especially as you fatigue, or maybe too easy some days, especially as you adapt. Get out of erg mode!
EXACTLY!
Pushing past what you call VO2 max power is shown to increase VO2 max (as in maximal uptake and utilisation of oxygen) and not insignificantly. Way beyond might be what you’d describe Tabata as doing in his research
The reality however is that power and duration and heart rate are interlinked. Ride at any power above your threshold for long enough and you will reach VO2 max.
I tried earlier in the thread…
A lot of people either don’t know the fundamentals, or forget about them. It is so easy to get lost in the sea of information on the Internet, and forget about the fundamentals.
Well, you’ve got some people in here that are countering what he knows and has been told by people who know what he’s trying to accomplish. He just needs to ignore those guys telling him to aim for a certain power or HR… I’m just here to provide that gentle reminder! 
PREACH
This is the way.
and in case anyone doesn’t know, you have an Empirical Cycling coach, and recently completed an Empirical Cycling vo2max block.
Back on topic @PattyP I’ve added cadence to the first chart on my VO2 dashboard:
and added auto-scaling with sensible low defaults (130bpm for HR, 40rpm for cadence) to improve visibility on that chart.
re: the cadence on that chart LOL, that workout from earlier this week was on rolling terrain, and it was controlled z5 work not an all-out vo2max workout.
Yes, but even before I started working with them myself, I have done three blocks of this type of interval in past years. The difference is Cory bludgeoned the 
out of me with them this year. 
I have seen between 5-15% increases in FTP after doing them, each year resetting to a higher baseline FTP in the offseason (except this last year where my layoff was longer due to injury).
Pulling the wool away, these intervals are similar to what Dean Golich used to prescribe as the elite USA cycling coach. His block design was different in many cases, but as an example he would prescribe these intervals twice per week, on successive days, and do three weeks of that work and that was the FIRST block of training he gave in order to raise baseline pace for his riders entering an endurance block.
So it’s not like Empirical made this stuff up out of thin air, either. I have started using the basic Golich block design for athletes who have never done VO2max before, and it worked with both athletes that I used it on this offseason. One saw a 20W increase in FTP and is 10W higher than he’s ever been, and I think he’s still climbing coming out of his FTP block. The other saw his TTE go up, but his raw power isn’t quite there yet… so he’s getting a heavy dose of over-under to pull it out of him, along with some FRC intervals to bring big watts out.
FWIW, entering my latest block, my FTP was 280W. I then tested around 290W afterwards, but a bad test… turned around two weeks later and did 50minutes around 295W, including the second 20min interval at 297W. Those are numbers I’ve never seen in the offseason.
Now if I could just get back to routine training to capitalize on it, and stop getting sick from my daughters.
thanks for a bit of behind the scenes look
a lot of people interested in this topic would do well to also listen to WKO webinars with Dean Golich. And read the TrainRight blog.
got a link? I’ve only heard the Cusick webinars
Got a link to the Webinars?
Lol, I’m too lazy to read blogs
Just to be clear here, I am not speaking for Kolie because I don’t KNOW that’s where he got them from, but I do know Golich heavily influenced/influences him as a coach and Golich also used this type of block/interval/work, so…
It just kind of goes to show you that no one is really inventing new secret sauce things in these sports. Whether it’s polarized, ISM zone 2, Empirical VO2max blocks, FasCat sweet spot… all this stuff has been out there for ages. Some people just make it sound complicated and then market/talk the heck out of it (not saying that’s what Empirical is doing!!!) to build their brands.
I remember when I first heard of Stephen Seiler and the polarized model, and I was like… “Keep your easy days really easy so your hard days can be really hard. Yeah, I heard that when I was in high school in the early 90s.”
You are why I have to have a YouTube channel when I would much rather just write.
100%