VO2 Max & Heart Rate Recovery Test
Workout - VO2 Max & Heart Rate Recovery Test
- 15min @ 6'00''/km
- 5 lots of:
- 4min @ 5'00''/km
- 1min rest
- 3min @ 7'00''/km
- 12min @ 6'00''/km
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Intro
A breakdown of Using heart rate recovery during workouts to assess performance from Peter Attia MD. Watch the full video for the context. We’ve pulled out the practical pieces so you can start testing HRR on your next session.
Key points
- Heart-rate recovery (HRR) in the first 60 seconds after a hard interval shows your sympathetic-parasympathetic balance, and outperforms morning HRV as a performance predictor when done correctly.
- Aim for at least 30 beats of drop in the first minute after a 4-minute effort. Strong days might reach 45 bpm. Sluggish recovery (18-24 bpm) points to elevated sympathetic tone and reduced power in the next repeat.
- Track HRR between repeats as a live check on whether you’re still capable of quality work. If recovery is dropping, dial back intensity or move to Zone 2.
- Mental side matters too. Pushing through a tough session builds toughness, but the numbers tell you what your body is actually doing.
Workout example
- Start with 10-15 minutes of easy riding in Zone 2.
- Run a 4-minute high-intensity effort up a steep hill (or any comparably demanding segment).
- At the top, hit lap and start a 60-second recovery timer.
- Record how much your heart rate drops during that minute. Target: at least 30 bpm.
- Spin easy for 4 minutes, then repeat the interval for 5-8 total reps.
- If recovery falls below 30 bpm early in the session, reduce the effort or switch to easier work.
Closing note
Try this HRR check on your next interval day. Use the Pacing app to dial effort, and let the numbers guide your training choices.