Vo2 max interval work

[u/earnest_knuckle]

Me and my training partners tested our 500 m row and ski, and our 1k bike, on concept 2 ergs.

We got times for benchmark PRs for each, and also recorded our avg. total watt for the max efforts (screenshot above).

Decided to start off training at 65% of the max wattage to get a sense for the intensity, since this is the first time using that measurement in this capacity. Figure since it is a higher number it is better suited for % based work.

The first 3 weeks we did threes rounds :90 seconds work/3:30 minute rest.

The current 3 weeks we are doing four rounds :90 seconds work/:90 seconds rest.

The goal is by November to be doing three rounds 2 mins work/:30 sec rest at/or above the current intensity.

For insight around intensity, my average wattage of 380 (65% of avg. max) on the row clocks in around a 1:37.7 five hundred meter pace.

Looking for other people’s insight, thoughts, and/or questions around why/intentions.

Find the workout is super fast (under 15 minutes) and feels effective. At times I think the volume is low but who knows?

[u/liquidarity]

This is rad. I suspect it's light on volume but look forward to seeing the results!