On/off & Vo2 work
Ok confused!! In week 5 of get faster intermediate. Past few weeks of Vo2 work have read as 1.5'(1.5). Then recently I notice the addition of 30" on/30" off, and 1'on 1' off for the toughies, as below. I'm confused because the intervals have been reading 1.5' which is longer than suggested for the stronger athletes. I consider myself more average -ish. How should I be doing these?? As 30/30s?? how many? Im
Also confused on the math if i am to be doing 30/30s.
Thanks in advance!!!
Saturday 150 min
WU: 10-15', then 3 x 1' (1') @ Zone4/Hard, to open up your legs. MS1: 2 x 15' (4') @ 95-100%/Zone4/Hard. MS2: 6 x 1.5' (1.5') @ Vo2/Zone5/Very Hard MS3: Remainder of available ride time at 80-85%/Zone3/Mod-Hard CD: 5-10' @ 65-70%/Zone1/Easy
Coach Notes: Break up the "ON" time into increments you can do at maximum SUSTAINABLE effort across the full set. 30" on / 30" off is common, stronger athletes might do 1' on / 1' off.
Also confused on the math if i am to be doing 30/30s.
Thanks in advance!!!
Saturday 150 min
WU: 10-15', then 3 x 1' (1') @ Zone4/Hard, to open up your legs. MS1: 2 x 15' (4') @ 95-100%/Zone4/Hard. MS2: 6 x 1.5' (1.5') @ Vo2/Zone5/Very Hard MS3: Remainder of available ride time at 80-85%/Zone3/Mod-Hard CD: 5-10' @ 65-70%/Zone1/Easy
Coach Notes: Break up the "ON" time into increments you can do at maximum SUSTAINABLE effort across the full set. 30" on / 30" off is common, stronger athletes might do 1' on / 1' off.
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Comments
Julia,
That Coach Note was wrong, a holdover from the "old" style of how we do this. I fixed it and the plan should be correct now.
ok - thank you!!