VO2max pacing strategies with HRM

Hey dudes i've been reading this great froum for more than a year now and I wanna thank you regular 'highly informed' training posters for all the great info. Ok here's the deal. Thanks again to you guys Stern, Coggan, RDO et al I managed to win two races last year soley on 2 x 20 threshold workouts and of course actual racing. Hence I moved up from 3rd cat to 2nd cat (UK) and know its now time to raise my game.

I train mostly on PE and use HRM as a reference point. Having never ever done them before I've just started doing VO2max intervals: 5 x 5 on the turbo trainer using the poor mans power meter (cyclocomputer on the backwheel). Currently 2x20's are done at 30/31kph (165-170bpm's) and 5 x5's (174-184bpms are done at 34kph.

Now how important is it that I get close to my max (190) as possible? I know that the last 2 minutes of the 5 are crucial part of the interval so should I be (A) ramping up the effort if I notice I'm not close to 190 or (B) just trying to maintain my computer speed. Also I do realise the relationship between HR and Power Output is is not a happy marriage since HR is easily affected by sleep, caffine dehydration etc so I try not to overly focus on it too much. Cheers Ade

I've got the same issue as you...after doing them for a while you get good with perceived effort and can combine that with your HR to get a gut wrenching set of 5x5. But still waiting to see what others say...

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http://jonathanlovelock.blogspot.com/

Same issue was discussed here.

You may want to consider using trainer speed or RPE as the guide if sans PM.

Here is a pic showing typical HR response during such an interval. This was outdoors and on variable terrain, hence the highly variable speed line.

The red horizontal dashed line is what I would very loosely term my HR at threshold.

Attached Thumbnails

 

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Custom Training Plans -- cyclecoach.com -- My Blog -- Power Meter Hire in Australia

Alex,
what's your max. HR? Are you getting within 5-10 bpm of max. HR as Dr. C has often mentioned as a useful benchmark for Vo2max training?

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rmur

Cheers Alex. Getting these L5 intervals is obviously a learning curve. I've definitely made the mistake of doing the first one too hard, trying to maintain the effort on the 2nd and blowing up completely on the third. Today's VO2max (5 x 5mins) session went well. What do you think about riding them at 3-4kph above my average threshold speed on the trainer?

I'm not Alex and I'll second his recommendation to use speed as a proxy for power on your trainer. It will take a little experimentation and you'll need to find the speed that will let you complete your workout.

Personally, I shoot for a level of exertion that will let me feel like I could've finished 1 more interval. If I'm totally wasted after the workout, the level was too high. If I felt like I could've done 2 or more intervals then it wasn't high enough.

YMMV

If you have a fluid trainer it's going to be next to impossible to do unless you have a Kurt Kinetic. KK's are the only Fluids that have thermodynamically stable fluid. They will not get easier to pedal as time goes on, or harder to pedal like a Cycle-ops Fluid 2. If your unit is a Fluid IT WILL do one of the above and thus you cannot "go by" speed and it's almost impossible to go by perceived effort as well due to same.

IF you have a KK then you can train by speed. You simply go VERY close to all out for 5 minutes, as hard as you think you can hold for 5...after a slight ramping up over the first 45 seconds. This is NOT the effort you would hold if you were trying to out run a Lion though with your mountain bike on the African savannah . . Watch the speed you hold. Do the same speed each time you do the VO2 max intervals. Of course it will creep up as the weeks go on IF you get enough recovery time...and most guys really don't allow for optimal recovery. Heart rate is normally 95-98% with VO2 max efforts. It will drift up as time passes. Some guys can even reach 100%.

I HIGHLY recommend that you sell your current trainer and buy a KK....then you can get the power meter that KK has for the unit, or simply do the math from their web site to figure the power by speed.

I have insisted that all my clients sell their trainers, even those with power meters, and buy a KK.....and they have....gee Kurt should be paying me.

Last MAP test I finished around 178-181 mark, so that's within 5-10 of the 172 in the VO2 Max effort I posted.

I don't wear the HR strap much any more and don't really care what the HR is doing. If I can't produce the power, I warm down and go home.

I should add that using trainer speed is OK if your trainer has a fairly constant resistance through the set. Not always the case with some.

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Custom Training Plans -- cyclecoach.com -- My Blog -- Power Meter Hire in Australia

Take your average speed for your last 5 minute interval and start at that speed for the next, or during the next session.

You'll know by 2-3 minutes if you've started too hard. The key for the training is to start at the correct power, or for you speed.

Pump up your tires the same, use similar drum pressure, you'll do fine.