March 14, 2022 at 1:05 pm #16695CharlesParticipant
Congratulations on the Mastery Workshop – Outstanding!
After reviewing David’s presentation I had to question my approach to intervals. Generally I have been doing intervals with a focus on achieving the maximum prescribed paces, and using the recovery efforts to assure that I could handle the next interval even if I dropped below the prescribe recovery paces.
Is that a mistake? I’m asking if the actual objectives of VO2max workouts is to achieve and hold the heart rate at that effort for some duration. My data shows I am not holding VO2max HR i.e. I rarely hit VO2max HR (a psychological mistake on my part?).March 14, 2022 at 6:14 pm #firstname.lastname@example.orgKeymaster
It sounds to me like you are doing a good job with your intervals. The point of them is to push to the upper limits of the zones to get the most bang for your buck.
I know that David would say that HR is not a reliable metric for short intervals as there is a lag and it’s impacted by so many things. For short intervals pace/power are more reliable metrics to determine if you were in fact correct zone for the duration of the interval. Pace and Power are instant so they leave no doubt.March 15, 2022 at 7:47 pm #16709
Leyla is correct on the use/risk of HR. Also, there is no such thing as too easy on a recovery interval. I walk the first minute after my Zone 4 intervals. You have the exact right approach: recover at whatever it takes so that you can maintain a consistent, high output (Pace or Power).
DavidMarch 16, 2022 at 6:47 am #16710Marius TParticipant
This approach is also viable for the Run Speed Play workouts?
Or for RSP workouts the intent is to be done with more fluidity, similar to a Fartlek – a continuous run with accelerations to low/moderate Z4 and then returning to Z1 till next acceleration?
MariusMarch 16, 2022 at 3:30 pm #16717
The RSP should be done as a consistent, maximal effort for the interval duration prescribed. It’s not a variable speed workout like a true fartlek or analog windup workout.
I say the RSP “should” be done in a certain way, but that’s just how I wrote it. Why not make it variable speed? If you do, just note that you should probably extend the interval a bit longer than prescribed so that you get a sufficient amount of Zone 5.
DavidMarch 17, 2022 at 2:16 am #16718Marius TParticipant
Thank you, David, got it!
“I walk the first minute after my Zone 4 intervals. You have the exact right approach: recover at whatever it takes so that you can maintain a consistent, high output (Pace or Power)”
For the recovery intervals within RSP, do you recommend the same approach as above ?March 19, 2022 at 9:03 am #16735
The CAn Zone 4 interval recoveries are so long (~5 min) that walking the first minute is minimal. The RSP Zone intervals are much shorter recoveries, so maybe just 30 seconds of walking. I’m just making this up right now, but I’d not have more than 25% of the recovery interval be walking.
DavidMarch 19, 2022 at 10:43 am #16736CharlesParticipant
There is no denying that David’s guidance is working for me. I see it in the way Garmin reports changes to my VO2max as I progress through my training. There is no question that the First Beat algorithms are picking up on paces even when I really don’t hit the higher heart rate durations.
And yet I question whether I am leaving something on the floor by not hitting the higher heart rates. David included a short introduction to the work of Woldermar Gerschler and his emphasis on reaching a heart rate target in his presentation. I can’t help but “wonder” there must be some physiological adaptions to training at the higher heart rates.
I get it. The impact of hard intervals carries into the recoveries. We’re all striving for excellence, so, it would seem a laudable goal to execute the workouts as prescribed as a measure of progress. Not easy…
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