Guidance on training plan

Joshua Green

I have a Bike VO2 Short 1 tomorrow

MS 8 x 30"" with 7' of recovery in Zone 1.

Does that mean you go all out 30 seconds then recover for 7 minutes? then repeat 8 times?

Thanks for any guidance.

Derrek Sanks

You got it! Max effort. It seems like a lot of recovery but you'll need it to repeat max efforts.

scott dinhofer

if you are not doing this on a smart trainer you can monitor your recoveries by HR.. get down to a very low (100-115) HR and stay there for 2 minutes, soft ez pedal... when fully recovered, you can do next 30" interval. As you build into the WKO the recoveries will take longer and the efforts will be harder to sustain.

the "max effort" is roughly 2x your FTP. It's good to have a target to shoot for. High cadence is helpful in these intervals.

Joshua Green

Thanks @Derrek Sanks and @scott dinhofer I appreciate the help.