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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

1:10   162

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This entry was posted on January 22, 2014 at 9:27 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

20 Responses to “Maximum Aerobic Speed Intervals”

  1. Mitchell Okotie Says:
    January 29, 2014 at 8:14 am

    For maximum Aerobic speed intervals, i think regular sprint training of 40, 60 , 80, and 100 percent 2 – 3 times a week is great, combined with endurance training.

  2. mboyle1959 Says:
    January 26, 2014 at 12:57 pm

    In these cases the intervals tend to more 1-1 or even 1=1/2. Similar to Tabata.

    30-30 ( .2’s), min-min etc.

  4. Devan McConnell Says:
    January 25, 2014 at 5:32 pm

    Didn’t quite seem right…292 watts was 120% of my average from the 3mile, but it resulted in about :50 .3mile sprints, HR only about 80% max, and took about :45 of rest to 60%

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