These are intervals known as “Max Aerobic” interval which predominately stimulate your VO2. They are not a maximum power from start to finish which we will do later in the season. They are an interval at a maximum sustainable pace for the length of the interval. You want to aim each one at a steady power from start to finish. We also want to focus the cadence as high as you can maintain to work the aerobic system versus your muscular system. The intervals typically are 3-5 minutes in length and we use your power duration curve in WKO to determine the length and power each athlete should work at. Typically, we may adjust the power for athletes but we keep the length of the interval the same.
We want a total of 15-20 minutes at this pace for an adaptation to take place. It also takes 2-3 weeks of these for an adaption to take place. The adaptation will be a higher VO2 and a small increase in overall power.
With this increase in power, we will begin to work form more of your Base for the season to come along with maintaining your VO2 with some shorter intervals and/or races/race simulations.
