@prof, being pragmatic about taking what I read out of context or lacking researched qualification (and a lifetime learner), I came across this podcast which I found interesting, and wonder what your thoughts were about the content about the use of 30/15s for VO2max training. Although it is a little long to listen to, my initial take is it appears Empirical Cycling similarly values T@VO₂max as your research, but frames their strategy as choosing intervals that ensure consistent intensity, cadence control, and avoid variations that reduce time at VO₂max.
My inquiry is looking to better understanding the application of cycling VO2max training science to training for rowing. My Athletica rowing training plan(s) weekly schedule for the last 300 days has generally (in between longer aerobic workouts) cycled (no pun intended) between 30/30s and 30/15s, with a Zone 6 Long Interval workout during Build weeks and a Zone 5 Moderate Intensity interval workout during some taper and during Recovery weeks.
My specific question is whether the shorter (15s or 30s ) rest increases anaerobic stress without improving VO₂max exposure, especially due the exertion required to get the flywheel rotating on most rowing ergs (https://www.researchgate.net/publication/24403442_The_Effects_of_High-Intensity_Interval_Training_in_Well-Trained_Rowers?utm_source=chatgpt.com)Reddit—similar to Empirical’s caution against over-reliance on very short bursts like 30/15s unless paired with longer intervals?
I was wondering about your team’s thoughts about rowing VO2max workouts that included 4 min intervals at ~90% MAV with 2-4 min controlled recovery [per The Effects of High‑Intensity Interval Training in Well‑Trained Rowers (2017)] paired with 30/15s or 30/30s instead of multiple sets of 30/15s or 30/30s alone?
Thanks in advance.