Originally Posted by Stallionforce
I know what HR I need to hit for VO2 (sadly do not yet own a power meter). My problem is in finding the right length of interval, and recovery. I've gotten two different answers so far: one, a ~5 min interval with equal recovery; a 1 min interval with equal recovery.
This is the first time for me to do these intervals too -- bear that in mind. I've done plenty of LT 2x20's etc. and races, group rides, but never have tried VO2 before.
I guess another question would be when to start? I have my first race in three weeks; however, I don't want to peak until early May (then again in early August). Is it too soon to start the VO2 training?
Thanks for the help.
3 to 9 minutes is the usual range for VO2max intervals with 5 minutes being in the middle of that (longer intervals would be done at lower intensity, shorter ones at higher). 1 min is usually used for an anaerobic capacity effort, but the recovery time is longer than 1 minute. With only 1 minute recovery, these will turn into aerobic efforts. One thing to keep in mind is that more and more trainers are recommending doing the first minute of VO2 intervals at threshold effort and extending the interval length by that time. The reason for this is it takes about a minute to fully engage the aerobic system so the first minute of the interval is accumulating oxygen deficit. By jumping right up to VO2max intensity, you will accumulate more O2 deficit than by ramping into the effort and so shorten the amount of time you are working at VO2max levels.