Mon, Jan 2, 2023 8:19 AM

Rating: Tough

Garmin

This MIXED MODE workout is based on protocol from Filippo Vaccari and colleagues in a 2020 paper titled "High‐intensity decreasing interval training (HIDIT) increases time above 90% V̇O2peak". The idea is to use long intervals to drop your MPA (and bring VO2 up to ~90% of VO2max), then continue to keep VO2max elevated using short intervals with short recoveries. In theory, you can (should) continue with the 30-20 intervals in SLOPE mode as long as you can. When you've had enough, skip ahead to the cooldown or pedal easy and call it a day. Author: Scott Steele