yeah, the way I describe vo2 it's that it should be "all out yet paced" so I go into it knowing what my typical power is at the intended time interval, so I am to be around that, but I also (at least at first) try to go harder than my prior best power.

so, in the recent buildup to CX season I did a block in which I did 4min vo2 efforts, each week I set a 4min PR, so went from 360 then 361 (huge I know lol) to 365. at the same time, though, I can't maintain the same power across all efforts, so in that last workout my last interval was 338w. even 30/30s are somewhat bound by some guardrails too, so I know my 1min max is 500w so I'll try to hit around 500w or a bit more on the overs.