Hello All,

I will appreciate your advice on that:

According to a study I was shown, when one wants to improve VO2Max, sets of intervals in which one goes above 90% of his HRMax is the better way, while an interpretation suggests that the key thing is the total time one manages to stay at such above-90%-of-HRMax.

I personally, when doing such intervals, say of 2 minutes duration each, get above my 90% in the second minute, so for example, if I'd do a set of 6 of them, I'd 'collect' 6 minutes above 90% HRmax.
While - - - in some 2 hours rides, the aggregated time above 90% HRMax is 15-20 minutes, which in no way I can reach by intervals.

I wonder what is better / more effective for improving VO2Max - those intervals ? or such a ride ? (any additional value to short all-out intervals ? )

Thanks a lot !