Say my 2mile race pace is 9:57 (3:06.5 per kilometer), what would be best out of:
A: 5 x 1000m in 3:05-3:07 with 3 minutes jog recovery
B: 5 x 1000m in 3:07-3:09 with 2:30-2:45 jog recovery
C: 6 x 1000m in 3:07-3:09 with 3 minutes jog recovery
I guess what I'm asking is is it better to spend more time at 95% VO2 max, or a little less time at 100% VO2 max. I have only done one VO2 max workout so far this season.
To train VO2max you had better be at VO2max. I would take less time if it meant being at VO2max.
An argument can be made that being at 95% is not enough to stimulate the desired training stress. A fellow at ACSM had research showing much time was spent at VO2max from various cycling workouts. Adding in the time it takes to get to VO2max (there is a delay), you might not be spending as much time there as you think.
I figure 100% VO2max is 3:07 and 97% VO2max is 3:11. How fast you do those Ks is partly a function of conditions; if the 9:57 was a full 2-mile and under ideal conditions then under ideal training conditions you would go 3:07, but training is not always ideal so see how 3:11 feels with 2-minute rests and go from there. Maybe get used to doing the work you want to accomplish and shorten the recoveries as you get used to doing the amount and intensity of effort
the foundation of vo2max work is lack of rest. the lack of rest is more important than arguing over efforts of 95 vs 100 percent.
short recovery wrote:
the foundation of vo2max work is lack of rest. the lack of rest is more important than arguing over efforts of 95 vs 100 percent.
I disagree. The amount of time spent at 100% vVO2max is the key to improving your aerobic capacity.