Short VO2max Intervals, Effective?

[@markusseppala6547]

I've been doing some 5x3min and tabata sessions once a week as off-season maintenance intensity while focusing on gym 3x a week. Top end is down a bit but endurance watts are better than ever the strength gains are real.

[@benjapolcycling]

Nice plan. Try to follow the same but i am not too serious about structure for now - use zwift race and long tempo ride as intensity. Now gym only 1x but try to get to 2x a week. Already few some gain on endurance too.

[@EVOQBIKE]

awesome, thanks sounds great! Yeah i did some shortened over unders...enough to feel like i did something, but not gritting my teeth in november

[@EVOQBIKE]

nice! get in the gym!!! ;-)

[@lil__apan]

last session i did 40-20x6 (40s hard at ~130% of ftp) then 15 minutes recovery, then over unders 2min-2minx5 95-105% of ftp, then 20 minutes of recovery into 20 minutes of sweet spot, I know it makes no sense, but im new to hard intervals and Im trying to learn how to structure these

[@EVOQBIKE]

check out our vo2max blogs and lactate clearance blogs if you need more help structuring them. good luck with the training!

[@rileywoodruff7955]

Do you have a video/blog on reverse periodization ? Or thoughts on a vo2 Max block In off-season? … My A race is not until May and am coming off 4 months of base training.

[@EVOQBIKE]

hey Riley, I don't as I think that's just way too much intensity. When the nice weather r rolls around, people who went hard because they live in bad weather areas are just going hard again

[@richardmiddleton7770]

For 1 on 1 off, and if targetting vo2, you need to be at 125-130% not 115%!

[@EVOQBIKE]

not true ;-)

[@waynesmith4589]

Interesting video , would 2 x 12mins @ 105% , 6mins recovery be too much ?

[@EVOQBIKE]

that's pretty long...but I'd look at your HR, if it's at 90%+ HR max, it could work!