2 x 20's with a vo2max twist?

[Ade Merckx]

how are those turbo workouts going dudes? No matter what version of theshold workouts I do ( 3 x20, 2 x 30 3 x 15') i eventually always come back to good old simple 2 x 20. Lately I've been ending each 20min segment with a 4 minute VO2max effort. Anyone care to share their variation on the old favourite or indeed others?

 

[RHR38]

I do like this too sometimes, at least when I'm getting better. But then I usually reset my traininglevels.

 

[gman0482]

2x20's SST/L4 were always my main workouts. My favorite was added not long ago, every Sunday 1x120 @ high L3 ~90%.

 

[lanierb]

how are those turbo workouts going dudes?

Man am I sick of the trainer. That sums it up right there.

 

[DancenMacabre]

how are those turbo workouts going dudes?

Imagine the pain when I realized I was excluded from the thread on the very first sentence. I may never get over it...

Lately I've been ending each 20min segment with a 4 minute VO2max effort. Anyone care to share their variation on the old favourite or indeed others?

Favorite variation? Hour of Power-type workouts - hands down, then followed by over/under type sessions. Really they are the same thing and address two key issues I think pertain to indoor trainer sessions: a) can you say boredom? and b) specificity of real-world outside riding which is much more variable and stochastic.

As far as targeting adaptations, I pretty much keep it simple and use specific intervals for each level, e.g., L6 for improving 1 MMP, L5 intervals for improving 5MMP, and L4 for FTP as opposed to mixing/matching. Some people try to combine them in the very same interval and that can make for some very intriguing workouts (if they work) or a lot of head scratching & extra effort (if they don't work).

Although hammering away at the end of a 20 (or 60) minute L4 interval can give you a sense of how much you had left in the tank and give you a nice endorphin rush to end the session on a high note.

 

[frenchyge]

Man am I sick of the trainer. That sums it up right there.

+1. The joy is gone until the sun comes back to the midwest.

 

[dhk2]

+1. The joy is gone until the sun comes back to the midwest.

Sure, but in KC, you're supposed to have a long, cold and snowy winter. This season, we're not even getting decent riding weather in AL. Went out yesterday for the first time in 10 days....figured 35* and hazy sun was about as good as we'll get. Today, it's back to snow snowers, gray sky and 35* again.

I'm getting so bored riding the trainer at the Y I've even resorted to a structured weekly training plan......for me, that's desperate

 

[frenchyge]

35* and hazy sun

Oh sure..... rub it in.

I've been looking for every opportunity to compromise my comfort standards this year, but we can't even get rid of the dang snow and slush along the sides of the road.

 

[DancenMacabre]

+1. The joy is gone until the sun comes back to the midwest.

Funny how that whole notion of joy can be so relative.

Obviously there's something in the water, namely mine. I'm going on months now of at least 4-5 sessions indoors/week and am savoring it. Outdoor riding has been limited to the semi-regular group ride, easy recovery rides and the like. I could ride outdoors more often but it would be consummately less enjoyable.

I'd go so far as to say I prefer the trainer. It is infinitely convenient, efficient, and comfortable. Saves me so much time and energy, not to mention having to deal with the elements....*shudder*

I'll have to do more outdoor riding as the season wears on but it may be grudgingly so.

The two things I miss most about outdoor riding: the track & sprinting, ideally both at once!

 

[Felt_Rider]

2x20's SST/L4 were always my main workouts. My favorite was added not long ago, every Sunday 1x120 @ high L3 ~90%.

With is snowing in the ATL I am thinking the same for tomorrow 1x120 @ L3

 

[lanierb]

I've been looking for every opportunity to compromise my comfort standards this year, but we can't even get rid of the dang snow and slush along the sides of the road.

Having just moved east from CA, I was surprised to find that the problem isn't so much the cold as it is the ice/slush/sand/salt, which makes riding dangerous at worst and extremely unpleasant at best. Nevertheless, we had 35 and sunny today so I did a 2x20 outside instead of on the trainer.

 

[bulaboy]

how are those turbo workouts going dudes? No matter what version of theshold workouts I do ( 3 x20, 2 x 30 3 x 15') i eventually always come back to good old simple 2 x 20. Lately I've been ending each 20min segment with a 4 minute VO2max effort. Anyone care to share their variation on the old favourite or indeed others?

I just started doing the same thing. Did it for the first time Thursday and I'm happy to report that today (Sat) I could still feel it in my legs. That tells me it's working and that I need to do them. Throughout the winter I've been doing 2x20s or some variation and thought that with the season about to begin it w/b good to get in some L5 work. I did 25 minutes, 20 min, 15 min and finished each w/3 min at L5. I wish now I had started this a month ago. It's no fun though. L5 is a *****!