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Oh my days.
On a similar note: I've set up my 8x3 mins at 115% FTP with three min recoveries but finding that's not giving me quite enough time to recover between efforts at the end of the set.
Is recovery time between sets crucial for training at VO2 max or can I give myself an extra minute or two? What about breaking them down into two sets of four?
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I'm sure there's some advice about if you can't maintain within 5% of the power of your first interval then you should stop. I'm sure I've read loads about short intervals like that being about 'quality', and if you're not hitting your target then sack it off.
Recently I've been doing a day of 4x6, 5x4 or something, often with the first minute/30 seconds at >150%, then the rest at >115%, and a day of 1 minute on/off full gas, repeating until collapse. These are specific to me though as I want to improve at climbs near me (North Yorkshire) which tend to be short and steep.
Perhaps try doing 3 sets of 4x4 or something, with a decent rest between? If you're too fucked to do the intervals then there's no point (I believe I read somewhere). -
Yes recovery is important. Or drop the power.
Take as long as you need between reps, to get the quality work done.
dglshrn
skinny
Clock - flat out hard as 15s, 30s, 1min, 2min, 3min, 2 min, 1min, 30s, 15s - minute recovery between each, repeat x3 with 5minutes recovery between sets.
Criss cross - 5minutes at 105% threshold, 5 minutes at 93% threshold repeat x 3 no recovery