Hi! I did a Vo2 max 30/30 workout. I felt tired and my night HRV has been decreasing for a few days, however I reached the power zones but my heart was in Z3…( 140 instead 160)
Was the workout productive or not.. considering that my heart didn’t reach the Z4/5 target?
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Sound like you need a recovery day 
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Yess..
full rest day Is the best solution
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When you HR is not hitting normal targets AND you feel tired AND HRV is trending lower, it’s a good sign that you can potentially either rest or just do something really easy zone 1-2 to let your body absorb and adapt to training. 
Hope you feel better soon
MJ
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Today the same things…
Hrv good , POWER Good HR LOW… Wouldn’t it be better to lengthen the time of the On phase (1.2’?)
With running I don’t have this problem and the heart rate rises easily
@Marjaana @CoachLaidlow @Prof
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Out of the bat that looks good to me @Giuseppe85 granted I am only seeing a snapshot and can’t see Workout Reserve or your training previously.
But I know you have put in a lot of biking in the past couple of months as you got injured, and that tells me (with your good HRV) , that your biking has probably improved, you’re more efficient in these 30/30s, so they tax you less internally. I see a nice increase of HR., and in fact I would be inclined to say this was probably an enough. You hit the target and can walk away, recover for tomorrow.
Now, instead of increasing your work phase, you could aim higher power (do a critical power test again to test yourself). Sometimes we limit ourselves when we take the zones as gospel. Sounds to me you may surprise yourself by letting the upper power target open and go to the next 30/30 with open mind, just do each 30s as hard as you can and let the power be what power will be (learnings from @Prof )
Also, instead of extending work phase you can play with decreasing recovery. So you could try 30/15 for one set, then go back to 30/30, and then so on. “Prof’s special” …
You should come have fun with these on velocity. Last week we had Prof’s Special on the menu and it was FUN!
Best, MJ
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Great advice! However, I thought that for a good work at VO2 MAX it would be advisable to reach another heart rate..
In any case, I take this opportunity to say that it would be useful to be able to add in addition to “Recovery week” also a “Test Week” upon request of the user from the “Overview” Page:smiling_face:
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The magic with 30/30s that you can push out high (much higher than 4-5min power) power without the internal strain of holding effort for 4-5 mins. Read more here Optimizing Your HIIT: The Power of Short Intervals
You can add a recovery week into your program from overview by swopping a future recovery week to whenever you want.
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Yes! In fact my Power was on Z7.. thanks
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