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
Here’s a breakdown of Using heart rate recovery during workouts to assess performance from Peter Attia MD. You should watch the full video for complete context, but we’ve pulled out the practical pieces so you can start testing HRR on your next training session.
Key Points
- Heart‑rate recovery (HRR) measured during the first 60 seconds after a hard interval reveals your sympathetic‑parasympathetic balance and actually outperforms morning HRV as a performance predictor when done correctly.
- Aim for ≥30 beats of drop in the first minute after a 4‑minute effort; strong recovery days might reach 45 bpm, while sluggish recovery (18‑24 bpm) points to elevated sympathetic tone and reduced power in the next repeat.
- Track HRR between repeats as a real‑time check on whether you’re still capable of quality work; if recovery is declining, scale back the intensity or move to a lower zone (Zone 2) to protect the session.
- Don’t discount mental value—pushing through a tough session builds mental strength—but remember that the body’s response shown in your numbers matters just as much.
Workout Example
- Start with 10–15 minutes of easy riding in Zone 2.
- Execute a 4‑minute high‑intensity effort up a steep hill (or any comparably demanding segment).
- Once you crest, hit lap and begin a 60‑second recovery timer.
- Record how much your heart rate drops during that minute. Target: ≥30 bpm.
- Spin easy for 4 minutes, then repeat the interval for 5–8 total reps.
- Should recovery fall below 30 bpm early in the session, reduce the effort level or switch to easier work.
Closing Note
Try this HRR check at your next interval day—use the Pacing app to nail your effort levels, and watch how these numbers guide your training choices. The feedback will help you make better decisions about intensity and recovery.