Optimizing Performance with Micro Intervals

Understanding target power output for micro intervals, typically at peak power output, peak aerobic power, or power of VO2 max is crucial. While a ballpark of 120% might work for many, individual characteristics as an athlete may require adjustments. Short rests between intervals aim at quicker recovery of the aerobic system than the anaerobic system, forcing work to be more aerobic. This approach avoids shutting down the oxidative engine and maintains an elevated heart rate. Keeping respiration rates high and achieving a total of 10-20 minutes of work through micro intervals in sets can enhance performance, starting from 10 minutes and progressing to 15-20 minutes over time.