The tried-and-true formula for these intervals is to go four minutes at the maximum pace you can sustain for this amount of time—not an all-out sprint, but still a very hard effort. Then ride or jog four minutes easy, which should be enough time for your heart rate to come back down to below about one hundred beats per minute. Repeat this four to six times and cool down.fn4 Group comparisons for VO2 max are Low (bottom 25%), Below Average (26th to 50th percentile), Above Average (51st to 75th percentile), High (75th to 97.6th percentile), and Elite (top 2.3%). Source: Mandsager et al. (2018).
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