Describe your best VO2Max Intervals - Page 2

Originally Posted by acoggan

Of course.

Search the wattage list for a thread that I started with a title (IIRC) along the lines of "thoughts on level 5 training"...

2min at 120% FTP : 2min 50% FTP X 25
vs.
5min at 120% FTP : 5min 50% FTP X 10



I expect that it would prove to be one of those "neither here nor there" sessions, i.e., the efforts are sufficiently short and the recovery periods sufficiently long for enough energy to be provided via PCr degradation and resynthesis that neither VO2max nor functioanal threshold power are as stressed as they might be with either longer efforts or shorter recoveries.

Originally Posted by xcmntgeek

I'm curious to whether short bouts at VO2 max power combined with a short recovery time (30-60sec?) would eventually put the athlete into "maximal oxygen uptake". Though, probably not most effective training technique because the time in the actual targeted zone would be little.

Originally Posted by acoggan

Actually, the opposite is true: 30 s on/off intervals allow runners to spend more time at VO2max than continuous exercise at the minimal velocity eliciting VO2max (see papers by V. Billat). What isn't known, however, is whether this is a more effective way to train (in the chronic sense), as no one (to my knowledge) has done the appropriate study to answer this question. I don't think you can automatically assume this to be true (as Billat appears to have done), because 1) it's merely conjecture that time at/near VO2max is the most important factor, and 2) time at/near VO2max is not necessarily the same as time at/near maximal cardiac output (esp. relevant since this type of training results in very high VO2 values in part due to the so-called slow component of VO2, i.e., VO2 drift).

Originally Posted by TiMan

Don't put your VO2 work late in the training week.

Go from most intense to least intense efforts in the training week, unless you are doing pure block training L2 through L5 one energy system at a time..........

So on Saturdays I would do your L 7 and then L6 work followed by some low L4 perhaps....then on Monday I would do the VO2 work....then Wednesday do your L4 work and if you do Thursdays then do some more L4, perhaps at a lower level or do some L3 .

5 X 4 minutes with equal recovery time is good. Ramp up the effort slightly over the first 30-45 seconds or so.
My favorite VO2 workout is 5 X 5. I like the longer VO2 intervals since you get in more total time at VO2 per interval....about a solid 20 minutes for a 5 X 5.
I also like to do them either climbing or on a trainer as the environment is more controlled.

It would be best to ride L2, L3(plenty), L4(good amount for you) and L7(high L7 sprints) this time of year though. But if you want to try some L5 and L6 work for a few weeks go ahead and try some. Be especially careful with the L6 work as it can burn you out pretty quick if you do too much for too long.

Read through the articles on this web site. These guys have it spot on in my opinion and mirror my training/coaching approach
www.cycle-smart.com