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H. et al., Int J Sports Physiol Perform 2020",null,{"h1":22,"summary":23,"purpose":34,"execution":78,"feel":100,"mistakes":107,"not_for":144,"faq":152,"evidence":189},"Variable-power VO₂max intervals on the bike (4 × 6 min)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Variable intensity VO₂max intervals: four 6-minute efforts, each made of three 30-second surges at 125–130% of FTP separated by 90 seconds at 102–106%, with 3 minutes' recovery between efforts. A 58-minute session for advanced riders.",{"adaptation":35,"for_whom":47,"when":63},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"During a steady interval, your breathing and oxygen uptake eventually level off, sometimes a little below their maximum. A 30-second surge in the middle of the effort pushes them back up, and the 102–106% spells that follow are hard enough to stop them dropping again. The expected result: more time near your VO₂max in each effort, for an average power and perceived effort close to a standard interval.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"That's what a 2020 study in well-trained cyclists measured, within a single session. The principle is sound, but this exact format, 4 × 6 minutes with three surges, is Wattson's translation: the study's exact structure hasn't been checked.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52,54,61],{"type":32,"value":53},"Advanced riders who know VO₂max intervals well, like the ",{"type":27,"tag":55,"props":56,"children":58},"a",{"href":57},"\u002Fen-GB\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-vo2max-5min-intervals",[59],{"type":32,"value":60},"4 × 5 min",{"type":32,"value":62},", and want to change the shape without changing the goal. It also suits anyone who races in a bunch: surging on top of an effort that's already hard feels a lot like the attacks in a road race.",{"type":24,"children":64},[65],{"type":27,"tag":28,"props":66,"children":67},{},[68,70,76],{"type":32,"value":69},"One or two VO₂max sessions a week at most, and this counts as one. 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Guide: 9 out of 10 by the end of each effort.",[108,117,126,135],{"title":109,"body":110},"Recovering between surges",{"type":24,"children":111},[112],{"type":27,"tag":28,"props":113,"children":114},{},[115],{"type":32,"value":116},"Letting power fall to FTP or below after each surge turns the effort into a set of sprints. The 102–106% spells are the heart of the session: they keep your breathing up.",{"title":118,"body":119},"Sprinting the surges",{"type":24,"children":120},[121],{"type":27,"tag":28,"props":122,"children":123},{},[124],{"type":32,"value":125},"125–130% isn't a sprint. Going flat out for 30 seconds makes the spells between impossible and blows the effort apart before the sixth minute.",{"title":127,"body":128},"Using ERG mode without anticipating it",{"type":24,"children":129},[130],{"type":27,"tag":28,"props":131,"children":132},{},[133],{"type":32,"value":134},"In ERG, resistance takes a few seconds to catch up: the surge starts late and ends late. 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Both are single-session measurements. The exact structure used in the study hasn't been checked: this format follows its principle, power variations within the effort for an average of about 110% of FTP, but its durations and intensities, the warm-up and the cool-down are Wattson choices. 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