A2 (Anearobic VO2 Max Intervals)

Good Hard Ride

Third and final week in the Build 1 phase before a rest/recovery week, no better time to hit it hard.

Schedule
0 - 10 min warm up (13 -> 18 mph)
0:10 - 0:20 E2 warm up (18 mph, 210 Watts)
0:20 - 0:24 Recovery (12.5 mph, 100 Watts)
0:24 - 0:28 Interval #1 (23 mph, 360 Watts) (22.6, 340, 176 Ave HR)
0:28 - 0:32 Recovery (12.5 mph, 100 Watts)
0:32 - 0:38 Interval #1 (23 mph, 360 Watts) (22.7, 343, 180 Ave HR)
0:38 - 0:42 Recovery (12.5 mph, 100 Watts)
0:42 - 0:46 Interval #3 (23 mph, 360 Watts) (22.6, 340, 180 Ave HR)
0:46 - 0:50 Recovery (12.5 mph, 100 Watts)
0:50 - 0:54 Interval #4 (23 mph, 360 Watts) (22.5, 336, 180 Ave HR)
0:54 - 0:58 Recovery (12.5 mph, 100 Watts)
0:58 - 1:02 Interval #5 (23 mph, 360 Watts) (22.4, 333, 179 Ave HR)
1:02 - 1:06 Recovery (12.5 mph, 100 Watts)
1:06 - 2:30 E2 (18.5 mph, 220 Watts) (18.2, 211, 157 Ave HR)

The intervals went really well although I feel that I pushed it just about as hard as I could while still maintaining good form and consistency. The first 3 intervals were really strong, and the forth interval I pushed really hard to maintain the same average speed. The fifth interval was slightly less strong, but not bad.