vo2 max intervals. - Page 2

As the OP correctly states the VO2max state is only reached at around 180 fromt he start. So he has 2 options complete the 5*5' properly (not cutting them short as this indicates he's working on his AWC instead) or lengthening the intervals to max 8-10 min's but with a slightly lower power to complete 3 of them. The desired overall duration of a VO2Max interval should be 22-30 mins. And the average power per interval should not vary over more than 5-10% as already stated.

Being able to go harder is normal but more isn't better here. Getting it right is the issue. But that's what we have the PM's for, right? And the zone for VO2Max gives a range that usually covers all extremes, being the weak and the strong "pursuiters" alike. So it's 105 - 120% of ones FTP. Only if you're able to complete all the intervals (5*5 or 3*10) at the given range (or if you aren't) then you need to take another percentage. Because then you're either a talented pursuiter or the other way round a whimp as L5 workouts are both mentally and physically hard to complete

If I could repeat 5x5s at 470 watts, I wouldn't worry about any other weakness just yet

Not to be too much of a wet blanket, but are you sure that your power meter is giving accurate numbers?

If you have a Power Tap, have you checked for zeroed out the torque? Have you ever done a stomp test? If you have an SRM, has it been calibrated?

Here's another test: on flat ground (or as close as you can get), what is your time and average speed for 5 minutes or 20 minutes (or something in that range)?

ehy, my time for that kind of test is, in order, exactly 5 and 20 minutes

I have a SRM PRO FSA. I zero it everytime i start, and I know it's accurate (been comparing it to other riders).
I will do a FTP test tomorrow, even though I don't feel completely rested.

went out and did a 20 minute interval. unfortunately someone stepped out in front of me and i crashed. Spent 5 hours in the emergency room...
anyway... I crashed 18minutes into the interval, I checked it when i got up, and it said an avg. of 388Watts...
Will load it into trainingpeaks tomorrow and see...
do you guys measure ftp from NP or from AVG?

Or shortening the rest interval between reps. Remember, too, that power really should drop somewhat after the first interval if he starts completely fresh. Subsequent intervals would would be lower, but more or less consistent. A slight power drop at the end of the interval is not really the end of the world, either, imo, so long as it's still at your max effort and it doesn't drop off the table. When I do them, I usually cover the computer with a towel and hammer them out as consistently as possible.

It'd be interesting to have him tested for a few other parameters. It seems he's "guestimating" what his efforts ought to be. If he's got a trainer, he can perform a ramp test to check his pVO2max, another test to determine the max time he can stay pVO2max (it varies from person to person).

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Too bad for the crash.hope you didn't hurt yourself too bad and recover quickly back on the bike. Couple of first nights are awful.

If I really test ftp it is average,especially if I use a shorter than hour effort to estimate, but NP of longer effort (say at least 45 minutes) gives a hint to retest.

Based on your numbers I would assume (have you ever tried monod calcs?) that you have a very big anaerobic capacity and if you want to know your 'real' ftp you must suffer for an hour.
And I still would be very interested to see your 1 MMP!

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"It takes all the running you can do, to keep in the same place."

Jesus, I hope you're not too badly beaten up

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Haven't heard of that before.

the xrayed my hip and elbow. there were no broken bones. But I have a sprained elbow, i can't move it in any direction. I can only keep it in a 90 degree angel...

It's a calculation model to estimate your power on different durations based on tested efforst on few durations.

Check eg. this link http://www.cyclingforums.com/t345350.html or browse google-wattage forum for more.

Though it is not very accurate in very short or very long durations if you enter your figures you will see why I am so interested in your true tested 1 MMP. I think the concensus is that the FTP-estimate it gives (based on ~5 and 20 min tests) is a bit on the high side but very nice tool anyway in addition to other ways to analyze your power.

Back to the original question what is your goal/reason to do VO2max intervals?

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"It takes all the running you can do, to keep in the same place."

Thanks, wise guy. The point was to see if his average speed for some easily testable duration made sense based upon available models. Obviously it's not proof - it's only a rough guide but given the high numbers he was stating, I thought it might be useful. However, he has answered the question to my level of satisfaction in other ways.

Just a question.. almost everybody in this forum suggests 5 x 5' for VO2max workouts, but I've also read that the real VO2max "training" starts 2-3 minutes after the interval's beginning. Let's suppose it's 2,5 minutes, doing a 5 x 5' results in a 5 x (2,5 min) "real" workout: in other words, 12,5 minutes at VO2max. Wouldn't be better 4 x 6', which yelds a 4 x (3,5 min) = 14' at VO2max? In total, it's 1 minute less of workout for 1,5 minutes more of training!

Seriously.. going on with this "pattern", 3 x 8' would be yet better, since it's a 3 x (5,5 min) = 16,5 min of training. I could go on, but I suppose that longer interval are too much hard at L5 level.

Try it, report back and let us know how you got on

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