Had a shot at a vo2 session today. Set 4 (5 x 30s at 190% ftp with 30 s recoveries) was too much!
Still, worked hard for a bit, so nice easy spin in the sun tomorrow I hope.
VO2 is typically 105-120% of threshold.
Oft quoted but a good research trawl would suggest 120% is needed for 4' minute intervals and greater values for shorter intervals.
Cite the study.
THE study? There is a lot out there for you to find, if you are likely to be able to understand them you will find them easy to find. If you can't find them you are unlikely to be able to interpret them and therefore will have to believe whatever you find on a blog or in a book. Sports Science studies are very unlikely to give identical results because the subjects are different and you can't do perfect controlled experiments. Over the last year or so I have done a lot a reading of relevant papers, a meta-analysis of you like. When I qualified as a cycle coach back in the early 80s HRMs were just coming onto the scene, and it was only when I came back after a 20 year break that this new fangled idea of power meters meant I needed to do some swotting up. So I did a lot, but not only on cycling and power studies, a lot of work in the intervening years were done on running and rowing, e.g. work of Billat and Seller. Stephen Seller is very good and has worked with Nordic skiers a lot.
When I started using TrainerRoad two years ago most of the sessions I did were sessions I designed based on my "meta-analysis" using the excellent workout creator. The results were that I smashed all my PBs from 1989 last year. Next year will be faster as I now have time to train consistently all year round, yes there are papers that studied detraining effects out there too.
To put you on the right track I suggest you Google Seller first, his work references lots of others and you'll be able to find lectures he's done on YouTube too.