[Gazandjenkins@mac.com]

Hi

I just completed workout CFo21 as part of the level 3 Half Ironman plan. It’s got 30mins warm up the 10x1min in Z5, then 55mins in z2.

I would like to understand more about the objectives of this workout (it’s hard). My thoughts are:

1) build maximal Aerobic Power with the 10x1min z5 intervals (for me that’s around 335watts)

2) fatigue the legs early in a longer aerobic Z1/Z2 ride, building muscular endurance

3) get the legs to learn how to process lactic acid on a long ride

Is this correct or something else?

Thanks

Gareth

[David Warden]

Gareth,

Your inquiry comes just as I am finishing up a presentation on interval training for our upcoming San Diego clinic next week. See section 4.1 and 4.2 of https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8294064/ for the benefits of those CFo21 (Zone 5, HIIT) intervals. That meta study says it better than I can.

You’re right on on #1, but those short CFo intervals don’t really promote your #2 and #3. The RCI and CCI series do a better job of promoting your #2 and #3.

David

[Author]

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