V02 max intervals on the bike (Trainer Road)

Mar 29, 17 8:52

Post #1 of 43 Views: 10486

So I've been an endurance athlete all my life. Runner, roadie, triathlete, ironman, stage races / etc. So I've been around the block training using different methods.

What I have not done is a lot of V02 max on the trainer. Yesterday I had a prescribed workout on TR. It was 9 x 3 mins (3 mins rest) as 3 sets of 3 with 6 mins rest between sets. Doesn't sound too awful right? Well they had it prescribed at 120%! Now it sounds awful right!!?? There was a little note at the bottom of the workout that said something like find a sustainable hard wattage for you. Well for me I figured first crack at it let's try 120%. I blew sky high on the 3rd one. That's coming off hitting pace in a 5 x 8 102% workout last week, and a 5 x 9 over / under workout last week that maxed my HR....those hurt. But I hit the targets.

So my question is this. When I do something like 5 x 5 at V02 I'm redlining at 360 or so. Yesterday's target.....396...lol. Do others find wide variations in what they can handle v02 wise? I'm assuming the higher trained athletes have a harder time hitting 120%. For reference my 5 minute power is about 410, Threshold about 330. I've been riding only about 15+ hours / week in the 700+ TSS range. I'm definitely not sharp, but until yesterday feel strong.

Just looking for other experiences with V02 targets. Thanks.

24 Hour World TT Champs-American record holder
Fat Bike Worlds - Race Director
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Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 9:06

Post #2 of 43 Views: 10452

That was my experience a few months ago in the HIM build plan. I had to de-rate my FTP significantly to get through the VO2 workouts. I had no trouble with sweet spot or tempo rides.

At the time I was early into the desert dude full on ass challenge building my run volume up to 50mpw, so definitely had more stress in my legs than I was used to.

Once my body got used to the run volume my next FTP test put my FTP back to where it was and I haven't had trouble with the VO2 workouts since (but the VO2 in the specialty plan is more 105-108% intervals than the 120% it was in build).

So it could be the high volume you are carrying.

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 9:12

Post #3 of 43 Views: 10435

9x3, 3 times is almost an hour and a half at 120%. No way I could do that

Re: V02 max intervals on the bike (Trainer Road) [ridenfish39] [ In reply to ]

Mar 29, 17 9:13

Post #4 of 43 Views: 10429

3 sets of 3 total. 27 minutes :)

24 Hour World TT Champs-American record holder
Fat Bike Worlds - Race Director
Insta: chris.s.apex

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 9:16

Post #5 of 43 Views: 10419

I did some vo2 work yesterday too. Normally I can gut it through intervals, but I started to fall apart from the beginning. Glad I'm not the only one who felt that workout was borderline unsustainable. I'm also not the cyclist you are though.

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 9:21

Post #6 of 43 Views: 10406

I am also starting the IM Build Plan from Trainer Road, and had problems with the first VO2 workout, which had two blocks of 3 x 4.5 min intervals at 120% FTP, it felt brutal and I could not even finish the 3rd interval.
Before I did several VO2 workouts during the base period, with 3 min intervals at 120% FTP, and I could always hit the target watts. However I suspect that it was because my FTP was previously set too low. Now starting the build phase I did a new FTP test and the new FTP was 10% higher than in the previous test (which was 10 weeks before after a period of little training).
The workouts became obviously more difficult with the new FTP value, but I could manage all of them... until that VO2 workout yesterday. It appears that all the next VO2 workouts from the plan are shorter (also at 120% FTP but 3 min. instead the 4.5 min. of my last workout), so I guess I'll first see how the next one goes before deciding if I should reduce my FTP.

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 9:23

Post #7 of 43 Views: 10396

I have a pretty similar FTP (around 330-340) and VO2 work sucks! Doing 3' intervals at 120% is f-ing hard. Lately, I've been doing intervals in the 112% range - 5' at around 365-370 watts with 3' rest. These seem doable compared with 2 min less at 8% more!

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Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 10:10

Post #8 of 43 Views: 10317

I've been doing the Long Course Build Plan, and the last while have had a VO2 Max interval once per week.

Of the 7 VO2 work outs I've done, I've only nailed 2 of them, the others I've either missed an interval, or dialed down the intensity on a couple of them.

I've never done VO2 work before this, so it's all new, but I dread seeing them in the plan. For me, the shorter the intervals, the more likely I've finished the entire work out as prescribed.

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 10:26

Post #9 of 43 Views: 10293

I've done 5X3', 5X4' and 5X5' with 5' rest at 115% to 120% but not as many as 9.

I remember fading on the 5X5' though. Some people at good at the high power stuff and can do 120% with a lower perceived exertion than most so I can see why the workout might say "find a sustainable hard wattage for you".

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 11:29

Post #10 of 43 Views: 10221

I just did this same workout last week and I was able to get through all 9. Now my wattage was lower (not sure your w/kg) but 120% is 120% regardless. Then yesterday I was meant to do 5x3 @125% (3 min recovery) and I only managed 3 of the 5. To get through the workout I had to drop things down to 118% for the remaining 2 intervals. I think the rule is to stay above 115% to ensure you're still getting the VO2Max benefits in the training. So if you're struggling just knock it back a smidgen and see where that leaves you. I am confident that's what Coach Chad would say! (because I've heard him say so on the podcast)

------
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Re: V02 max intervals on the bike (Trainer Road) [jaretj] [ In reply to ]

Mar 29, 17 11:30

Post #11 of 43 Views: 10219

Trainer road VO2max workouts are too hard for most athletes IMO.

Triathletes are often doing 5-6 hard sessions per week. You don't want to blow your wad on one workout.

20-25 minutes of VO2max work per session is more than enough. I have power numbers pretty similar to yours and do my 3 minute vo2max intervals at 112-115% FTP.

Remember the following principle: train the least amount that still creates a stimulus. Why do 9 intervals at 120% and feel like death when you will get a good training response from 6 or 7 at 115%?

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 11:39

Post #12 of 43 Views: 10199

I've been doing the 40km TT road plan but still train as a triathlete (swim, run, gym work). What I found that helped me was a solid day off for the legs in between VO2 days. Sounds simplistic as the workouts are still really, ridiculously hard but for me, moving my long / hard runs to the same day I did these workouts then just swimming or spinning on off days gave me a bit of pep in my legs during the hard sessions. My FTP is nowhere near yours but changing things around like this resulted in me actually being able to hit the prescribed wattage for the first time.

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 12:18

Post #13 of 43 Views: 10136

I am guessing 360 watts is still productive V02 Max work with a 330 FTP, but if you go much lower than that, you are doing more of a threshold workout than a V02 max workout. My philosophy on V02 max intervals (also using trainer-road) is to complete the reps I can and once/if I fall off, to end the interval set rather than push through and do the intervals at threshold as opposed to V02. At that point I am no longer getting the intended benefit of the workout and I am just adding fatigue for my next workout. If the workout calls for three sets 3 x 3 @ 120%, I would rather complete the first two sets at 115-120% then to do the first set at 120% and the next two at 105%.

Re: V02 max intervals on the bike (Trainer Road) [TennesseeJed] [ In reply to ]

Mar 29, 17 12:48

Post #14 of 43 Views: 10077

How many miles are you running? Any hard runs? I find this will affect Vo2 stuff on the bike a lot. Overall, That's a very hard workout. I'm not sure I could manage this unless I took a complete taper into it. If you are a triathlete, you carry fatigue from running and swimming so it makes it very hard to hit Vo2 work like this. I like 15x1min at 120-125% with 2 min rest. You can get through it and get some benefits from the Vo2 work but not mentally drain yourself or burn your legs for a couple days.

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 13:34

Post #15 of 43 Views: 9996

cmscat50 wrote:

So I've been an endurance athlete all my life. Runner, roadie, triathlete, ironman, stage races / etc. So I've been around the block training using different methods.

What I have not done is a lot of V02 max on the trainer. Yesterday I had a prescribed workout on TR. It was 9 x 3 mins (3 mins rest) as 3 sets of 3 with 6 mins rest between sets. Doesn't sound too awful right? Well they had it prescribed at 120%! Now it sounds awful right!!?? There was a little note at the bottom of the workout that said something like find a sustainable hard wattage for you. Well for me I figured first crack at it let's try 120%. I blew sky high on the 3rd one. That's coming off hitting pace in a 5 x 8 102% workout last week, and a 5 x 9 over / under workout last week that maxed my HR....those hurt. But I hit the targets.

So my question is this. When I do something like 5 x 5 at V02 I'm redlining at 360 or so. Yesterday's target.....396...lol. Do others find wide variations in what they can handle v02 wise? I'm assuming the higher trained athletes have a harder time hitting 120%. For reference my 5 minute power is about 410, Threshold about 330. I've been riding only about 15+ hours / week in the 700+ TSS range. I'm definitely not sharp, but until yesterday feel strong.

Just looking for other experiences with V02 targets. Thanks.

There is a good reason why the power level known as VO2max is fairly broad, from 105-120% of FTP.

When you transition to a block of dedicated VO2max work:
i. it will take a while to work out what power is suitable for you, use your actual efforts to guide the next session
ii. it also can be a rude transition that requires a couple of weeks to adapt to
iii. don't expect to last much longer than 6 weeks or so if this sort of work is a key part of your training focus

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Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 13:45

Post #16 of 43 Views: 9967

Here is the issue with this. That 105-120% for V02 is descriptive in nature (Coggan's zones). It was never really supposed to be prescriptive If I understood him right at a conference he spoke at (If not, he can correct me hopefully).

These zones are generally pretty close for individuals from threshold and below. However, when you go above threshold people become very different in how they handle the watts. To correct for this, he has come out with the individualized zones based on your own data in WKO4.... game changer.

You very likely may be trying to fit a square peg into a round hole... While doing this, you may not be maximizing your training. Sure its hard and you'll get some benefit, but again, you could be missing out on the optimal workload.

Ex: Different athletes should have different durations for v02 workouts at different percentages of their FTP..... it needs to work for you.

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Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 14:11

Post #17 of 43 Views: 9918

I am on Climbing Road Race.

I was supposed to do Charybdis +2 yesterday after doing Gould+2 and bombing Sierra last week. I knew I wasn't going to make it so dialled it back to Mount Deborah: 7 x 3min at 105-109%. That went okay so will look at finding another workout with slightly higher intensities and build it up from there.

I am finding this round of VO2max hard - no trouble with the threshold rides though.

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 14:19

Post #18 of 43 Views: 9905

I love how this was brought up today.

I'm doing the sweet spot plan right now and today's session was 6x3'@120%. My target power was a tad lower than yours (371/FTP=310), but I was absolutely dying. Next week is a rest week, but I don't want to screw with the person that truly completes 9x3'@FTP. Freaking monster.

Minute 1 is manageable. 1:30 starts to really hurt. By 2:00, time slows to an absolute crawl. 2:30 things go dark. lol. Dry heaves undoubtedly for all my vo2max work. I seriously hate (and love) TR for putting so much vo2max work in. But I will say this: I can only do so much work right at FTP. I seem to respond really well to 115–120% work.

@floathammerholdon | @partners_in_tri

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 14:23

Post #19 of 43 Views: 9896

The trainer road workouts are hard, I think you have to be on a good day to hit the 120%

I managed it yesterday for 9x3, but i was pretty wrecked on today's run so it might not be worth aiming that high.

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 14:23

Post #20 of 43 Views: 9894

I don't use trainer road, but right now my coach is having me get back into more VO2 stuff after a few weeks more geared towards tempo and cruise intervals. For perspective, ~1.5 month ago I did a 20' TT and hit 343w (I weighed 158lb), also did a 10' TT and went ~370w. I was injured off running and barely running. Since then my running has come back to ~20mpw and I'm swimming a fair bit as well, down to 153lb or so.

Today I was supposed to do 6x3' @ 355 on 1' rest, 5' spin, then 3x2' @ 355 on 1' rest. I blew absolutely sky high after the 3' intervals and had to readjust to 6x1' on + 1' off instead of 3x2'. This was my first real VO2 set in about a month. 355 is in the ballpark of 109% for me and it friggin' HURT to hit my targets for 6 intervals.

There is ZERO way I could do the set you described, as someone who tends to have less top end and more diesel. I wouldn't sweat it. Adjust to maybe 105-108% and see if your HR is still getting up to where it needs to be to get the VO2 benefit.

"Don't you have to go be stupid somewhere else?"..."Not until 4!"

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 14:45

Post #21 of 43 Views: 9856

I posed a similar question in the TR thread last summer regarding some of the workouts in succession during a full volume build and peak. I've got a decently high ftp and w/kg of 4.5. I'd never failed workouts before, let alone regularly not being able to hit target power each week of 120%. Chad noted that the higher the FTP, the more difficult it may be for people to hit the upper end wattages. The workout is still of significant value as long as you're hitting at least 110% - which agrees with a lot of the other literature out there by Hunter Allen, etc for Vo2 work.

Re: V02 max intervals on the bike (Trainer Road) [pvolb] [ In reply to ]

Mar 29, 17 15:14

Post #22 of 43 Views: 9817

This thread is interesting. I've pretty well trained my bike and could pretty easily do that workout. It would be hard but 120% ftp for 3 minutes is about right for me. OTOH, my 5 min power is 118% my best 20 minute power and 130% ftp, so 'slowtwitch' may not apply.

Re: V02 max intervals on the bike (Trainer Road) [pvolb] [ In reply to ]

Mar 29, 17 15:36

Post #23 of 43 Views: 9794

So glad this came up today. My ftp is 330 and I had been sailing through the sprint base and build faze. Was gonna bump up my ftp and then came the 3' vo2max intervals. I dropped by the third one and couldn't hold more than 110% . On the last one I was pretty motivated and held 120% for the first min, fell off the second and reached deep on the third min and got back up to 120%. Needless to say I was a bit demoralized. This thread made me feel better :-) .
P.s. Its good to let people In your home know when your doing vo2 max intervals. My wife heard me one day and thought I was being stabbed to death.

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 15:36

Post #24 of 43 Views: 9794

I think it may be highly personal thing.

I am rather "big boned" and definetly not a typical endurance type bodybuild and 3 x 3x3 at 120% is a bit tiresome but still on a fun side of things. The only V02 max training in trainer road that has ever made me give up was Givens 3x3 at 110-120-130 and another set at 130-120-110.

3x20 @ 90-95 on other hand is an absolute horror.

Re: V02 max intervals on the bike (Trainer Road) [Dirt fighter] [ In reply to ]

Mar 29, 17 18:07

Post #25 of 43 Views: 9694

Dirt fighter wrote:

So glad this came up today. My ftp is 330 and I had been sailing through the sprint base and build faze. Was gonna bump up my ftp and then came the 3' vo2max intervals. I dropped by the third one and couldn't hold more than 110% . On the last one I was pretty motivated and held 120% for the first min, fell off the second and reached deep on the third min and got back up to 120%. Needless to say I was a bit demoralized. This thread made me feel better :-) .
P.s. Its good to let people In your home know when your doing vo2 max intervals. My wife heard me one day and thought I was being stabbed to death.

Early Thursday mornings are my hard interval day. Last week my wife got up earlier than usual and heard me 'huffing' through the end of my intervals - she thought something was horribly wrong. She often reminds me that I'm choosing to do this to myself! :)

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Re: V02 max intervals on the bike (Trainer Road) [otebski] [ In reply to ]

Mar 29, 17 18:20

Post #26 of 43 Views: 5139

otebski wrote:

I think it may be highly personal thing.

I am rather "big boned" and definetly not a typical endurance type bodybuild and 3 x 3x3 at 120% is a bit tiresome but still on a fun side of things. The only V02 max training in trainer road that has ever made me give up was Givens 3x3 at 110-120-130 and another set at 130-120-110.

3x20 @ 90-95 on other hand is an absolute horror.

I am the same -- I find the Vo2 max workouts in TR fun and HATE the longer threshold or even tempo rides. Darwin and Lamark are jokes for me to complete at 100% FTP with my typical fatigue levels. In SSB II -- those were killers and i looked forward to the Vo2 max work. 120% was typically doable -- 115% at worst if I was fatigued. I am a triathlete -- running is all easy pace - swimming is mostly fast stuff.

Re: V02 max intervals on the bike (Trainer Road) [otebski] [ In reply to ]

Mar 29, 17 18:24

Post #27 of 43 Views: 5139

Glad im not the only one who caves to 'Givens'. Its my kryptonite after 3 attempts.

As an aside - does anyone find they get faster/more bang for buck when training v02 intervals for sprint tris or short course? Im not sure If its normal, but I seem to respond better in race times/power increases after a block of v02 work as opposed to threshold/sweet spot/ longer intervals.
Im thinking instead of doing v02 stuff earlier in the offseason, to leaving it about 6 weeks before race season and instead doing big gear work, sweet spot etc earlier. So basically, ass about. I find it easier to do 30sec x 30, 1min x20 etc etc v02 than I do doing longer subthreshold stuff. Im probably in the wrong sport, should be a roadie.

Re: V02 max intervals on the bike (Trainer Road) [coates_hbk] [ In reply to ]

Mar 29, 17 20:18

Post #28 of 43 Views: 5105

I seem to respond to sweet spot much more than threshold and vo2max. My biggest jumps in FTP are always after base plans.

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 29, 17 21:36

Post #29 of 43 Views: 5088

Some of the TR vo2 workouts are stupid. Who ever wrote them should be neutered.

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Re: V02 max intervals on the bike (Trainer Road) [ddalzell] [ In reply to ]

Mar 30, 17 3:38

Post #30 of 43 Views: 5032

ddalzell wrote:

Here is the issue with this. That 105-120% for V02 is descriptive in nature (Coggan's zones). It was never really supposed to be prescriptive If I understood him right at a conference he spoke at (If not, he can correct me hopefully).

These zones are generally pretty close for individuals from threshold and below. However, when you go above threshold people become very different in how they handle the watts. To correct for this, he has come out with the individualized zones based on your own data in WKO4.... game changer.

You very likely may be trying to fit a square peg into a round hole... While doing this, you may not be maximizing your training. Sure its hard and you'll get some benefit, but again, you could be missing out on the optimal workload.

Ex: Different athletes should have different durations for v02 workouts at different percentages of their FTP..... it needs to work for you.

/end thread

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 30, 17 4:42

Post #31 of 43 Views: 4994

cmscat50 wrote:

So my question is this. When I do something like 5 x 5 at V02 I'm redlining at 360 or so. Yesterday's target.....396...lol. Do others find wide variations in what they can handle v02 wise? I'm assuming the higher trained athletes have a harder time hitting 120%. For reference my 5 minute power is about 410, Threshold about 330. I've been riding only about 15+ hours / week in the 700+ TSS range. I'm definitely not sharp, but until yesterday feel strong.

Just looking for other experiences with V02 targets. Thanks.

I had similar numbers to you last fall, ~320 ftp and around 420 for 5 min max. I started out doing 7x3 mins at 118% and then 5x5 mins at 115% or abouts. Basically in the 360s for the 5 mins and 370s for the 3 mins. Over the next 8-9 weeks those crept up to where the last workouts I did for both were in the high 380s/low 390s for the 5 mins and 400-410 for the 3 mins (ftp was going up as well, so the percentages probably stayed about the same).

So that was a pretty nice boost that came about over time. Each week power went up a few watts here and there (I was trying to do both workouts at least every ten days, didn't always happen, though) and by the end I was really pleased with the progression.

You may try backing it off a bit and work on finishing the workout. In the past I tried to do a vo2 max workout and I always just picked an abitraryish number (like 380) and tried to do that and would inevitably fail on the 3rd or 4th effort, but by starting lower than what I thought I could do, I ended up doing more work and over the two months numbers went higher on their own.

Re: V02 max intervals on the bike (Trainer Road) [rubik] [ In reply to ]

Mar 30, 17 5:21

Post #32 of 43 Views: 4969

How about setting you 3 min interval power at a percentage of you max 3 min power, for example, my 3 min power is 320w, so I often do intervals at 90% so 280W.

if nothing else it helps you get a handle on pacing yourself for climbs etc

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 30, 17 5:22

Post #33 of 43 Views: 4969

my suggestion here. I am training with powermeter since 10 years and building also plan for athletes.

when you do a Vo2Max workout, better first of all you target Coggan Zone 5 and not a specific %. This gives you a range which can be played depending on the day. When you have to do a Tempo session let's say at 80%, even if it is not the right day because you are stressed, tired, low in motivation etc., you make it, with efforts but you can hit the target %
when it comes to Z5, if i tell you 120% it can be today you make it, next week you fail. this is not really motivating for athletes.
I would say, do it at >105%

Next: Vo2Max intervals done indoor and outdoor are in my opinion VERY different. If I go on a 5% hill and i do 6x3' in Z5, i can very well hit 120% if not better. If i do it indoor, 120% would make me lying on bed for a couple of hours afterwords.
It is just a matter of being used to it and know how to approach these workouts.

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 30, 17 5:53

Post #34 of 43 Views: 4939

currently working my way through full IM high volume build and have been using TR for a couple of years now.

i find the VO2 workouts very hard, and when in the early part of a plan i may have to reduce the workout intensity to complete the session - typically down to 95%. however as i progress through the plan they become do-able but still incredibly hard: i'm often approaching my max HR on the last couple of intervals and feel as though i'm about to blow!

i do find the over/under sessions much more manageable and don't think i've ever bailed out or reduced the intensity of these sessions.

for anyone not using TR the over/under sessions tend to be slightly longer intervals at a lower %FTP than the VO2 sessions.

i guess i'm better at holding a longer/hard effort than shorter/very hard effort - probably not surprising as all my biking (either inside or out) is based around IM distance/endurance efforts.

Re: V02 max intervals on the bike (Trainer Road) [JRC] [ In reply to ]

Mar 30, 17 6:17

Post #35 of 43 Views: 4920

JRC wrote:

How about setting you 3 min interval power at a percentage of you max 3 min power, for example, my 3 min power is 320w, so I often do intervals at 90% so 280W.

if nothing else it helps you get a handle on pacing yourself for climbs etc

I've used my max/min power at 3, 4 or 5 min to set a target for VO2 intervals and then did the intervals according to my current ability

Re: V02 max intervals on the bike (Trainer Road) [desert dude] [ In reply to ]

Mar 30, 17 9:13

Post #36 of 43 Views: 4845

This is the type of response I was hoping to get from a "top coach." Thank you.

I'm in the shape of my life on the bike. It's hard to get "shelled" like that by a workout. I have my share of great workouts, but stuff like this is an ego crusher.

Thanks for all the replies.

24 Hour World TT Champs-American record holder
Fat Bike Worlds - Race Director
Insta: chris.s.apex

Re: V02 max intervals on the bike (Trainer Road) [cmscat50] [ In reply to ]

Mar 30, 17 9:59

Post #37 of 43 Views: 4828

I find that the 3min efforts are just too taxing for me. I've done that 9x3' once in the past, and it took my body about 3 days to recover from that, to the point where I had "cold-like" symptoms the day after.

For now I just stick to the 1min efforts, with a total of 15 minutes at vo2max. Yeah, they are easier than the 3 minute, but I can recover faster and don't mess up my other sessions (swim and run).

Re: V02 max intervals on the bike (Trainer Road) [guscrown] [ In reply to ]

Mar 30, 17 16:34

Post #38 of 43 Views: 4726

guscrown wrote:

I find that the 3min efforts are just too taxing for me. I've done that 9x3' once in the past, and it took my body about 3 days to recover from that, to the point where I had "cold-like" symptoms the day after.

For now I just stick to the 1min efforts, with a total of 15 minutes at vo2max. Yeah, they are easier than the 3 minute, but I can recover faster and don't mess up my other sessions (swim and run).

Unless the recovery periods are really short, you're not doing VO2max intervals.

Re: V02 max intervals on the bike (Trainer Road) [Andrew Coggan] [ In reply to ]

Mar 30, 17 16:39

Post #39 of 43 Views: 4720

Andrew Coggan wrote:

guscrown wrote:

I find that the 3min efforts are just too taxing for me. I've done that 9x3' once in the past, and it took my body about 3 days to recover from that, to the point where I had "cold-like" symptoms the day after.

For now I just stick to the 1min efforts, with a total of 15 minutes at vo2max. Yeah, they are easier than the 3 minute, but I can recover faster and don't mess up my other sessions (swim and run).

Unless the recovery periods are really short, you're not doing VO2max intervals.

I do 5x1min @ 125% FTP with 1min recovery. I do that three times with I think it's 8min recovery between sets. So basically 1min ON, 1mim OFF.

TR has another one that I like: 20x(30s ON, 30s OFF), you do that two times through with recovery between the 2 sets.

Last edited by: guscrown: Mar 30, 17 16:42

Re: V02 max intervals on the bike (Trainer Road) [Andrew Coggan] [ In reply to ]

Mar 30, 17 16:40

Post #40 of 43 Views: 4719

Is that because it takes nearly that long to get you body up to that level from the long recovery?

Re: V02 max intervals on the bike (Trainer Road) [jaretj] [ In reply to ]

Mar 30, 17 18:26

Post #41 of 43 Views: 4680

jaretj wrote:

Is that because it takes nearly that long to get you body up to that level from the long recovery?

Yes.

Re: V02 max intervals on the bike (Trainer Road) [ In reply to ]

Mar 30, 17 20:00

Post #42 of 43 Views: 4656

My workout description for tomorrow morning. Yeehaw.

Quote:

Givens -1 is two sets of 3x2.5-minute VO2max repeats at 122% FTP.

2.5 minutes of recovery fall between Intervals and 8 minutes of easy spinning separate the sets.

Re: V02 max intervals on the bike (Trainer Road) [Andrew Coggan] [ In reply to ]

Mar 30, 17 20:11

Post #43 of 43 Views: 4647

What should the rest interval be for 60s efforts?

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