Originally Posted by
Allegheny Jet
It’s finally 55 degrees outside here in Ohio. I’m planning to skip my trainer workout and instead get some quality road time doing the assigned intervals outside this afternoon/evening into darkness. I’ll skip the ILD’s and spinups and just do the two interval sets after a warmup.
One set is 2 reps of OTS into TT Z4 back to OTS and the other set is 2 sets of VO2 Z5 seated reps. I have a long hill near my home that I can go OTS for about 2 minutes then hit the Z4 TT for the assigned 6 minutes riding up a false flat, make a right turn and finish out OTS while riding up another hill. I get 3 minutes recovery between intervals.
The VO2 Z5 seated intervals are supposed to be done in the 53/17 or 19 for 1’@90 rpm, 1’@95 rpm, 1’@100 rpm, 30” @105 rpm then 30” sprinting with 4 min recovery.
I thinking that after the first Z4 interval I’ll cost back down the 2nd hill the same direction I came up. After a 3 minute recovery, I should be headed back down the 2 mile long false flat into a 15 mph wind where I’ll do the first VO2 Z5 seated interval. Once done with the VO2 interval I’ll coast down the first hill and finish the 4’ recovery then begin the second Z4 interval followed by the 2nd VO2 Z5 interval.
I may be doing my first RR of the season next weekend, if the weather cooperates, and want to get some VO2 work in before the race. A question to the collective wisdom of the Race Training Thread of BF, is it practical to mix the Z4 intervals with the VO2 Z5 intervals, should I avoid combining the different intervals, or am I just over thinking it?
I have done HIT sessions in a group with a coach focusing first on 4 minute VO2Max with 5 minute rest and then doing 30s on 30s off at Anaerobic Threshold. I have not mixed Threshold and VO2max intervals in the same session.
I use 5 minutes rest between intervals and 10 minutes rest between sets.
If the goal is to prepare for a specific race that has certain difficult features a combo z4 / z5 may make some sense if that is what you anticipate in the race.
I am now over thinking with you.