Just planning out my 2013 training program and wondering what would the best way to do these type of intervals as I would like to incorporate a few of these efforts into the later build periods of my program, for info I train exclusively for mtb marathon races/events and a large portion of my training schedule involves a lot of SST, tempo, LSD and threshold efforts i.e. 2x20 under overs etc. Intervals are usually done indoors on a trainer and I plan to only schedule these type of intervals x1 per week following a recovery/rest day. I train using HR and RPE. I aim to start with 3min intervals and build up to 5mins over the course of the build period.
Do you do the 3-5min intervals all out from the off and try to hold it for the duration of the interval whilst inevitably fading towards the end or do you gradually build up the power and hold it till the end?
What about recovery between intervals 1:1 recovery or longer, does the length alter the physiological dynamics of the workout? I understand why a typical Vo2 max type interval should at least be 3mins in length as it takes a while to reach Vo2 max but am I correct in presuming that a shorter recovery between intervals would increase the amount of time at Vo2 max.
Thanks for reading