I wanted to know your opinion on the intensity for maximum oxygen consumption intervals. On the one hand, you could use your maximum aerobic power and calculate a percentage (90-95%), typically 5 x 3 minutes at 90%. Or you could use your power output from the 3-minute power curve model and calculate a percentage. What do you think?
If you have a good power-duration model, you can use CP and W` to tailor the interval power. For example, completing 3-minutes at ~80% Wprime depletion.
(critical power * (Wprime * 0.8))/ interval length in seconds + critical power.
You could use the option to include sub-maximal efforts on the intervals ‘power tab’ and look at what you’ve been able to do previously to guide you.
Or, go by RPE and feel it out. Most of the time you should finish a hard interval session knowing you could’ve done one more; with maybe a small decline in power across the session (5-10w).
Just a link to a post I made previously on the topic.
- 3 minutes might not be long enough
- As hard as you can go while still (mostly) completing the workout “in style”
- Match the requirement to work on VO2 with the reason you are training.