The art of intervals?

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03-21-17 | 11:28 AM

#26

caloso

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Quote:

Originally Posted by rubiksoval

But that's something a bit different. I'd suggest if you're trying to maximize gains in vo2 max, you need to do them quite a bit harder (115%+). And the only way to do that is with quite a bit more rest (generally in the realm of 1:1).

The 6x5x1 is more like something I'd expect to be more specific to FTP (especially in that 105%-110% range) and giving it a bit of a "pull up".

Yes, you're correct. These are pull-up FTP sessions, and very effective at that. I thought Drew10 was asking about raising FTP without a PM. In my experience a mix of sweetspot to push from below and 6x5+1 to pull from above is a good combination: they are hard but not so fatiguing that they'll wipe you out for several days and so are repeatable.

03-21-17 | 10:38 PM

#27

f4rrest

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From: Burbank, CA

Bikes: Allez, SuperSix Evo

HR ramps up over the first couple minutes of each interval like a sawtooth, but power is on from the beginning.

I prefer 4x8x2 on a trainer with a power meter when I used to do them.

Conveniently, 8 min on + 2 rest is easy to keep track of on a clock.

Alternatively, you can use a target speed on a trainer instead of power.

Here's an example
https://www.strava.com/activities/245493336

Last edited by f4rrest; 03-21-17 at 10:45 PM.

03-22-17 | 02:34 PM

#28

Dreww10

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I'm sure it's not as effective as a PM, but I know my LTHR within 1-2 bpm, and 4-5 bpm over that I can sustain for 6x5 with about 2-2.5 minutes rest. Likewise, I know about where VO2max is based on HR, but it's not sustainable for a 7-10 minute rep. I realize there's a lag, but once it reaches that HR target, I work to peg it there the remainder of the rep.

Would an FTP session and a VO2max session each week be a valuable combination?