A1 (Anearobic VO2 Max Intervals)

This saturday, was the second round of VO2 Max intervals and they went better than the first. In the previous attempt, I overestimated the speed/power I would be able to sustain for a full 4 minutes and do it repeatedly. This is probably a testimate to the level of endurance I have built up during the base phase of training and my ability to push fairly hard for long periods of time. The goal was to try to maintain 23 mph during the intervals but to back them down if I felt I could not hit the speed target. I wanted to get a solid baseline in speed to benchmark future performances.

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)
0:28 - 0:32 Recovery (12.5 mph, 100 Watts)
0:32 - 0:38 Interval #2 (23 mph, 360 Watts)
0:38 - 0:42 Recovery (12.5 mph, 100 Watts)
0:42 - 0:46 Interval #3 (23 mph, 360 Watts)
0:46 - 0:50 Recovery (12.5 mph, 100 Watts)
0:50 - 0:54 Interval #4 (23 mph, 360 Watts)
0:54 - 0:58 Recovery (12.5 mph, 100 Watts)
0:58 - 1:02 Interval #5 (23 mph, 360 Watts)
1:02 - 1:06 Recovery (12.5 mph, 100 Watts)
1:06 - 1:10 Interval #6 (23 mph, 360 Watts)
1:10 - 1:14 Recovery (12.5 mph, 100 Watts)
1:14 - 2:30 E2 (18.5 mph, 220 Watts)

The first interval I went out a little to hard and although I was able to hold 23 mph for four minutes, the next interval suffered and I wasn't able to complete it. Intervals 3, 4, and 5 were fairly consistent with average speeds between 22.5 and 22.9. The last interval I slowed down a little 21.9 in order to complete the set.