How to Perform VO2 Max Intervals Properly with a Power Meter
Frank Overton
When I bought my first power meter in 2001, I quickly discovered that intervals are more effectively executed using power rather than heart rate. In this training tip, I will explain how to perform VO2 Max intervals with a power meter, "The Right Way". Utilizing a power meter for intervals provides significantly greater benefits compared to relying on heart rate or perceived effort.
Listen to our podcast about performing VO2 Max Intervals "The Right Way" with your Powermeter 👇
But first, if there is one single thing you can do to become faster, it's VO2 max intervals. With power data, it is possible to evaluate an athlete's interval 'technique' and show them visually how to perform intervals with a power meter. Even if you don't have a power meter the graphical analysis below will help you conduct your intervals the "RIGHT WAY" by “feel”.
The Right Way:
In the graph below, one can see power, heart rate and elevation data. This is the "RIGHT WAY" to perform intervals with a power meter: consistent steady power output. Notice how the last interval (av 414 watts) is close to the first interval (av 445 watts). We call that proper interval pacing not only during the one interval but for all 4 intervals in the set.
During the interval, use the real time power data to adjust your effort based on your power readout and the prescribed wattage ranges. We like to say, "Not too hard, not too easy, just right like Goldilocks. A steady effort produces a nice consistent power output over the course of the interval as shown above. The bottom line is to go as hard as you can but gauge your effort so that you can finish the interval with as much effort or power as you started the interval. If you can do this your power output will look like the graph above and you are well on your way to improving and maybe winning some races.
The Wrong Way:
Starting off too hard at the beginning of an interval is a common mistake especially for cyclists going off of heart rate alone. Notice how these intervals below start with a huge surge above the prescribed ranges followed by a drop in power below the prescribed range for the remainder of the interval. In other words the athlete “blew up” chasing a heart rate zone and exceeding the prescribed wattage range. Don’t make the mistake of going as hard as you can in order to get your HR up as soon as possible. Heart rate lags behind your power output and in the case of these intervals is not a true indicator of what’s going on.
Use the upper end of your wattage zones to not go too hard and use the lower end to stay above and not go too easy. The Zone 5 VO2 Max range below is 306 - 362 watts.
Therefore, when doing VO2 Max intervals, use the real time power readout to not exceed 362 watts (too hard) and to hold the effort above 306 watts.

There are two reasons why you want a consistent power output for your intervals: First, there will be less pain and suffering! Second, by pacing yourself you'll actually be able to perform more intervals at the prescribed wattage.
In the "WRONG WAY" graph above the athlete's average power for the first interval is too high/above his prescribed zone and then because it was too hard, the athlete really starts to suffer and limps thru the next 3 intervals with the last one below the prescribed wattage. Thus the physiological adaptation is not achieved. From a sports psych perspective this 'performance' is discouraging for athletes. So the athlete went out too hard, underperformed, and limped home discouraged. Not optimal.
In the "RIGHT WAY" graph, the athlete paced himself properly and all four intervals were between the prescribed wattage zone. Plus there was less suffering and a feeling of accomplishment. By RPE the first interval wasn't 'that bad', the second wasn't either, the 3rd interval really 'hurt' (but the wattage was there) and the fourth interval was not only extremely hard but the athlete's power dropped off ~ 30 watts. That's a well paced and executed interval workout in my opinion and experience.
Here’s our motto of interval training:
Go as hard as you can BUT only as hard as you can maintain for the duration of your entire interval workout.
You’ll be able to do more intervals, recover in-between each, and start to see a big difference in your training, racing, and cycling performance.
For a step-by-step guide to performing intervals please read our training tip here.
Copyright ©2024 FasCat Coaching - all rights reserved.
Try the FasCat App for Free for 1 month and perform your VO2 max intervals "The Right Way". We'll build you a custom training plan and CoachCat will guide you along with unlimited, instant training plan revisions and data analysis.
Zone 4, 5, & 6 Intervals
Cyclocross Interval Workout for the Pre-Season






I have worked with Sierra...
I have worked with Sierra...










I have worked with Sierra...
I have worked with Sierra...

Breck Epic Sweet Spot Training Plan

16 Weeks Of Sweet Spot
- Builds a Big Aerobic Base
- Complete 4 month Training Plan with 3 Power Tests
- new Professional Level with 18 - 26 hours / week

Six Weeks Till Cyclocross
- This plan begins before the season starts so you have time to get faster
- Rock this plan and move onto the Cyclocross Intervals plan before the season starts

30 Week Weights + Sweet Spot Base
- Increase power and endurance
- Combines Weight Lifting then Sweet Spot Base Training

Weight Loss Meal Plan & Coaching
- Detailed delicious day-to-day meal plan
- 3 Main Meals each Day + Snacks
- Each meal can be made in 10 min or less
- AI Nutrition Coach

CoachCat: Intelligent Improvement to Ride Faster
- instant workout analysis from CoachCat
- Training Plan Revisions
- Custom Training Plans, Workouts, & Meal Plans

Climbing Intervals
- This plan will put you on the start line prepared to crush some massive climbs!
- Tempo, SS & Threshold intervals during the week + group rides and/or harder efforts on the weekend

Weight Lifting For Cycling
- 10 Weeks: 4 Phases + on the bike workouts
- Lift weights specific to cycling & increasing power output

Gravel Training Plan

Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold

Sweet Spot Part 1: Build Your Base
- Begin to Build Your Base
- Increase FTP by 5 - 20% !
- Home of Sweet Spot training

Winning in the Kitchen Meal Plan
- Three Meals a Day and Snacks that take 10 minutes or less
- Flex day for when 'life' happens

Sweet Spot Part 3: Base to Race
- The transition from base to race
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 2

Sweet Spot Part 2: Boost Your Base
- Boost Your Base
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 1

Intervals for Cross Country MTB
- 6-week cross-country interval training plan
- Endurance mountain bike hammer rides, VO2's, threshold, diabolical tabatas, and race starts to prepare you to crush your goal race!

Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold

Road & Crit Intervals
- Get race ready for the road season with our Intervals
- Includes VO2's, anaerobic intervals, diabolical tabatas

Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals

Sweet Spot + Resistance Training
- 16 Weeks of training perfect for building your aerobic base in the off season
- Four Phases of resistance training with neuromuscular sprint work
- Combines our 10 weeks of weight & Sweet Spot Part 2

Sweet Spot Marathon MTB Plan
- This plan gets you ready to climb a ride a 50-100-mile event
- This Plan was featured in Outside Magazine, click view details to learn what they had to say!

Indoor / Outdoor for Zwift & Smart Trainers
- Perfect for winter indoors
- Sweet Spot, Tempo intervals, Threshold Intervals

Gravel In-Season

Cyclocross Intervals
- Suitable for the cyclocross athlete that wants to get ready to race
- Includes a taper and leg openers to prepare you for your first race of the season

Triple Bypass
- Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
- Group Rides & Simulation Rides on the Weekend
- Includes a Taper into the Race + Leg Openers

XC MTB In-Season
- XC MTB In Season plan balances your training with your racing
- Anaerobic power output, Zone 6, Tabatas prepare you for race day

Steamboat Gravel

Cyclocross Summer Sweet Spot
- Perfect for the CX athlete that likes to plan ahead and build a solid base
- Includes structured Sweet Spot intervals + skill work so no watts are left on the table!

24 Week Off-Season Cyclocross Training
- Off-season cyclocross plan is a combination of weight lifting and sweet spot base
- 24-week plan is perfect to begin in January-March to prepare for the Spring/Summer season

Gran Fondo Plan
- For the rider that has loftier goals than just finishing
- Includes longer rides and cycling specific nutrition guidance

100 Mile Mountain Bike Race

Leadville 100 MTB
- Leadville 100 MTB Training Plan, starts Monday July 1st for the August 10, 2024 race
- Preps you for the grueling alpine climbs in Leadville
- Include simulation rides and nutrition guidance

CX Race & Recover: In-Season
- Perfect for putting your speed & skills to the test
- Keeps your 'cross skills sharp so you are ready to race and balances recovery so you can continue to perform well

Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot

Intervals for Time Trials
- 6-week Intervals for Time Trials training plan
- Use your training zones to ride just hard enough to get faster & stronger

40k Time Trial
- 12 wks of TT specific threshold intervals
- Raise your threshold power output with VO2's
- Includes, Course Recons, a Taper into the Race + Leg Openers!

Haute Route

Crusher in the Tushar
- Prepares you to CRUSH the Tushar Crusher this upcoming July
- Includes Sweet Spot, Threshold, VO2 work, and Simulation Rides

Zwift Racing Plan
- Specifically for the power demands of Zwift Racing
- Warm Up Protocol
- Race Start Practice Workouts
- Over-Unders and Criss Crosses
- Includes Sweet Spot OTS rides

Indoor Cycling
- Indoor cycling training plan has advanced aerobic endurance
- Workouts are geared towards you riding indoors on the trainer

Six Weeks to Peak for CX Nationals
- Raises your CTL to peak for Cyclocross Nationals
- Strategically timed training block around Thanksgiving
- Includes an age-based taper

Tulsa Tough Criteriums
- Tabatas, VO2, & Anaerobic intervals during the week
- SS, Threshold & Tempo efforts to keep the aerobic engine revved up!
- Week 6 includes a Taper into the race + Leg Openers

16 WEEK STRENGTH AND CONDITIONING
- Includes pre-hab exercises for injury prevention
- Best for triathletes and cyclists who race off-road

Firecracker 50 with Sweet Spot
- Loaded with Sweet Spot and Threshold Intervals to prepare you for long, sustained climbs!
- Includes cycling specific nutrition guidance, a Taper into the Race + Leg Openers!

Iceman Cometh
- Start this six week plan Sept 25th
- XC MTB specific training for the IceMan

Breck Epic Sweet Spot Training Plan

16 Weeks Of Sweet Spot
- Builds a Big Aerobic Base
- Complete 4 month Training Plan with 3 Power Tests
- new Professional Level with 18 - 26 hours / week

Six Weeks Till Cyclocross
- This plan begins before the season starts so you have time to get faster
- Rock this plan and move onto the Cyclocross Intervals plan before the season starts

30 Week Weights + Sweet Spot Base
- Increase power and endurance
- Combines Weight Lifting then Sweet Spot Base Training

Weight Loss Meal Plan & Coaching
- Detailed delicious day-to-day meal plan
- 3 Main Meals each Day + Snacks
- Each meal can be made in 10 min or less
- AI Nutrition Coach

CoachCat: Intelligent Improvement to Ride Faster
- instant workout analysis from CoachCat
- Training Plan Revisions
- Custom Training Plans, Workouts, & Meal Plans

Climbing Intervals
- This plan will put you on the start line prepared to crush some massive climbs!
- Tempo, SS & Threshold intervals during the week + group rides and/or harder efforts on the weekend

Weight Lifting For Cycling
- 10 Weeks: 4 Phases + on the bike workouts
- Lift weights specific to cycling & increasing power output

Gravel Training Plan

Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold

Sweet Spot Part 1: Build Your Base
- Begin to Build Your Base
- Increase FTP by 5 - 20% !
- Home of Sweet Spot training

Winning in the Kitchen Meal Plan
- Three Meals a Day and Snacks that take 10 minutes or less
- Flex day for when 'life' happens

Sweet Spot Part 3: Base to Race
- The transition from base to race
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 2

Sweet Spot Part 2: Boost Your Base
- Boost Your Base
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 1

Intervals for Cross Country MTB
- 6-week cross-country interval training plan
- Endurance mountain bike hammer rides, VO2's, threshold, diabolical tabatas, and race starts to prepare you to crush your goal race!

Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold

Road & Crit Intervals
- Get race ready for the road season with our Intervals
- Includes VO2's, anaerobic intervals, diabolical tabatas

Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals

Sweet Spot + Resistance Training
- 16 Weeks of training perfect for building your aerobic base in the off season
- Four Phases of resistance training with neuromuscular sprint work
- Combines our 10 weeks of weight & Sweet Spot Part 2

Sweet Spot Marathon MTB Plan
- This plan gets you ready to climb a ride a 50-100-mile event
- This Plan was featured in Outside Magazine, click view details to learn what they had to say!

Indoor / Outdoor for Zwift & Smart Trainers
- Perfect for winter indoors
- Sweet Spot, Tempo intervals, Threshold Intervals

Gravel In-Season

Cyclocross Intervals
- Suitable for the cyclocross athlete that wants to get ready to race
- Includes a taper and leg openers to prepare you for your first race of the season

Triple Bypass
- Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
- Group Rides & Simulation Rides on the Weekend
- Includes a Taper into the Race + Leg Openers

XC MTB In-Season
- XC MTB In Season plan balances your training with your racing
- Anaerobic power output, Zone 6, Tabatas prepare you for race day

Steamboat Gravel

Cyclocross Summer Sweet Spot
- Perfect for the CX athlete that likes to plan ahead and build a solid base
- Includes structured Sweet Spot intervals + skill work so no watts are left on the table!

24 Week Off-Season Cyclocross Training
- Off-season cyclocross plan is a combination of weight lifting and sweet spot base
- 24-week plan is perfect to begin in January-March to prepare for the Spring/Summer season

Gran Fondo Plan
- For the rider that has loftier goals than just finishing
- Includes longer rides and cycling specific nutrition guidance

100 Mile Mountain Bike Race

Leadville 100 MTB
- Leadville 100 MTB Training Plan, starts Monday July 1st for the August 10, 2024 race
- Preps you for the grueling alpine climbs in Leadville
- Include simulation rides and nutrition guidance

CX Race & Recover: In-Season
- Perfect for putting your speed & skills to the test
- Keeps your 'cross skills sharp so you are ready to race and balances recovery so you can continue to perform well

Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot

Intervals for Time Trials
- 6-week Intervals for Time Trials training plan
- Use your training zones to ride just hard enough to get faster & stronger

40k Time Trial
- 12 wks of TT specific threshold intervals
- Raise your threshold power output with VO2's
- Includes, Course Recons, a Taper into the Race + Leg Openers!

Haute Route

Crusher in the Tushar
- Prepares you to CRUSH the Tushar Crusher this upcoming July
- Includes Sweet Spot, Threshold, VO2 work, and Simulation Rides

Zwift Racing Plan
- Specifically for the power demands of Zwift Racing
- Warm Up Protocol
- Race Start Practice Workouts
- Over-Unders and Criss Crosses
- Includes Sweet Spot OTS rides

Indoor Cycling
- Indoor cycling training plan has advanced aerobic endurance
- Workouts are geared towards you riding indoors on the trainer

Six Weeks to Peak for CX Nationals
- Raises your CTL to peak for Cyclocross Nationals
- Strategically timed training block around Thanksgiving
- Includes an age-based taper

Tulsa Tough Criteriums
- Tabatas, VO2, & Anaerobic intervals during the week
- SS, Threshold & Tempo efforts to keep the aerobic engine revved up!
- Week 6 includes a Taper into the race + Leg Openers

16 WEEK STRENGTH AND CONDITIONING
- Includes pre-hab exercises for injury prevention
- Best for triathletes and cyclists who race off-road

Firecracker 50 with Sweet Spot
- Loaded with Sweet Spot and Threshold Intervals to prepare you for long, sustained climbs!
- Includes cycling specific nutrition guidance, a Taper into the Race + Leg Openers!

Iceman Cometh
- Start this six week plan Sept 25th
- XC MTB specific training for the IceMan
