Maximum Aerobic Speed Intervals
The concept of maximum aerobic speed has come up more frequently in the literature. Dan Baker defined it as the average speed over a six minute time trial. I have modified this to be the average speed on a 3 mi AirDyne test. The test takes just over 7 minutes for a well conditioned athlete on a small fan model. By establishing the maximal aerobic speed you can assume that this corresponds to the velocity at V02 max. By doing this you can then get 120% for your interval work.
In my case Maximum Aerobic Speed = Level 7
120% = Level 8.4
Today I did 6x.5 mi at level 8.4 with recovery down to 110 Beats Per Minute.
Time HR Rest
1:10 134 :34
1:10 155 :55
1:10 157 :60
1:10 160 :60
1:10 161 :60