Originally Posted by
Zachanonymous
Generally from what I've read, HIIT training seems to be the trend at increasing your VO2 and FTP.
Does anyone have any input as far as how long the intervals should be?
What about percentage of FTP - One article I read said to do 2/3rds of a minute at 110% and 1/3 of a minute at 80-90%. Didn't mind it, but you're constantly shifting.
Another instructed 1-2 minutes at 150% with equal rest.
Are there a good set of rules to follow? Basically when the word HIIT comes to mind, which is more beneficial, 110% or 150%.
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Power Training Zones for Cycling | TrainingPeaks
The ones you listed are great workouts but neither is really targeting VO2max. The first is a classic FTP "over/under"; the second is an anaerobic capacity workout.
The classic VO2max workout is 3-8 min intervals at 106% to 120% FTP. One of my favorites is "3 plus 3's." Basically 3 minutes on (at 110-120%), 3 minutes off (easy spin to recover), and repeat. Early in the season, I will shoot for 4 sets and then build from there.