Well, I've just finished day 1 of an 8 day capacity block. I'm planning to do 10 I-5 interval sessions during these 8 days (heart rate 90-95%). If my legs can hold up and I complete the cycle with some quality - I should really see a nice increase in my O2 values. This is something new for me, I haven't tried having that many high intensity sessions in that short of a time-span.
I'm excited and a bit "nervous". Proper execution is so vital for this to work. Most people go too hard on these intervals, so I'll be using both HR, Watts and lactate to monitor and adjust the intensity.
I'm doing 5 x 4 minute efforts mostly, with a few longer 30-40 minute distance sessions to spice things up.