u/XtianS

I started doing this workout about 2 months ago, when I first learned about it. The appeal is that it can increase your vo2max if you stick with it. The 2007 Helgerud study had participants improving vo2max by an average of 7%, compared to groups doing steady state and threshold workouts with 0% improvement. In subsequent studies, less trained participants improved up to 15% over the same time period.

The structure is 4 x 4 min intervals at 90-95% of HR max, with 3 min of rest in between each. Usually a 10 min warmup and 5 min cooldown.

I've been aiming for once a week, but life tends to get in the way and it ends up being closer to once every two weeks. I'm always on the look out for different high intensity interval workouts to add to the routine. I was surprised I hadn't heard of this one until recently.

My 1 hour steady state at 50-75% HRR has improved by 10% power increase from 100W to 110W (2:31 - 2:26/500m) and a 3bpm drop in overall avg HR.

I should note that the Helgerud study had participants doing this 2-3 times a week, but I couldn't possibly pull that off.

If anyone's curious, these are the research docs I'm referencing-

• Helgerud J, et al. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training.
• Bækkerud FH, et al. (2016). Comparison of three popular exercise modalities on VO2max in overweight and obese
• Wisløff U, et al. (2007). Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients

I just received a new pair of Robert’s in predator orange. These are unworn, straight out of the box. I noticed the leather has some spots and splotches. There’s also some color variation between the toe/vamp and heel panels.

I know this is a pull up leather that’s supposed to have some character. Is this normal for this leather or is this a QC issue?

I just received a new pair of Robert’s in predator orange. These are unworn, straight out of the box. I noticed the leather has some spots and splotches. There’s also some color variation between the toe/vamp and heel panels.

I know this is a pull up leather that’s supposed to have some character. Is this normal for this leather or is this a QC issue?

Found these at 14oz classic in Berlin. Apparently a collab.

Found these at 14oz classic in Berlin. Apparently a collab.

The v6 update is now live!

This is a personal, non-commercial project that I've been working on for a little while. Its free to anyone who wants to use it. erg.form-signal.com

The biggest new addition is the fully customizable dashboard. You can add/remove and rearrange and resize any of the panels and save presets. A full new dashboard preset for competitive athletes is now available, for users who track more frequent testing.

Several new screens and dashboard panels are focused on testing for competitive athletes- 30r20, 5k, 6k. There is also a tests page that shows the latest tests. Its kind of like an additional mini dashboard.

The Concept2 connection will now autosync. New workouts will automatically get imported on the page reload.

Smaller additions include mouseover functionality upgrades on the new and existing charts.

Let me know if you have any questions or find any bugs.

Small update- the app now specifically recognizes the 4x4 interval workout with a dedicated page. Because this one is so specific in its structure its easier to recognize. Less room for error.

Before it would still recognize a 4x4 interval structure, but it would register as a generic TR or AN workout without the specific research-based curves ie. Acala, Helgerud.

This is a free, non-commercial project I've been working on that's available to anyone who's interested. erg.form-signal.com

I'm working on incorporating more specific workout structures and plans with specific support. This was an easy one-off.

Small update, but a fun one- The app now specifically recognizes the 4x4 interval workout with a dedicated page. Because this one is so specific in its structure its easier to recognize. Less room for error.

Before it would still recognize a 4x4 interval structure, but it would register as a generic TR or AN workout without the specific research-based curves ie. Acala, Helgerud.

This is a free, non-commercial project I've been working on that's available to anyone who's interested. erg.form-signal.com

I'm working on incorporating more specific workout structures and plans with specific support. This was an easy one-off.

I’ve been rebuilding the compare page in Erg Analyzer and this version finally feels closer to something that will be more helpful.

built this mostly because I wanted to compare single-session charts and see where I was excelling or breaking down across similar sessions.

This is still a personal/non-commercial project, available to anyone who wants- erg.form-signal.com It’s free, no account required, and the designed to be privacy-first — the analysis runs without storing your workout data on a server.