what percentage of FTP each?
how long each?
what is the rest inbtwn each?
how many?
thank you in advance.
what percentage of FTP each?
how long each?
what is the rest inbtwn each?
how many?
thank you in advance.
110 to 115% FT
2 to 5 minutes
1.5 to 2 times the work time
4 to 6
5x 1 min @ 150% of FTP,
1 minute easy between
then 5x 2 min @ 125% of FTP
1 minute easy between
Let me know when you can make it through and I’ll give you a harder one 
-Physiojoe
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what’s your coaching pedigree?
not to offend but you are way diff from the guy above you…
CycleOps VO2 max intervals: http://www.cycleops.com/training/training-resources/190-ardennes-classic-intervals-vo2-max-intervals-to-improve-your-explosive-climbing.html
VO2 Max Intervals: Zone 5 (105 – 120% of Threshold Wattage): 2 sets of 2 x 4 min ON 4 min OFF; 8 min in-between sets
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Another one from EnduranceCorner: http://www.endurancecorner.com/Marilyn_McDonald/august_workout1
Warm up: 30 minutes easy, 2 x 5 minutes building to upper steady (3 minute easy between), 5 minutes easy, 3 x 1 minutes building to VO2max effort through the 1 minute (1 minute easy between), 5 minutes easy.
Main set:
In as big a gear as you can handle and still maintain 90-100 rpm, raise effort as high as you can – 10/10. Your heart rate will go to max. These can be done uphill or on a flat road depending on the athlete, or you can use your turbo trainer for a controlled environment.
Beginners: 5-10 x (45 seconds as hard as you can, 90 seconds very, very easy but keep moving) Intermediate: 6-10 x (90 seconds as hard as you can, 3 minutes easy between) Advanced: 4-8 x (3 minutes as hard as you can, 6-10 min easy spinning between each)
Be sure to do at least 30 minutes easy to cool down after these sets – one hour is best; no more than that is needed. But remember, the cool down has to be easy. If each rep is done correctly you should be to failure by the end of each one. It’s not about pacing this session but rather to do max effort for each and every rep.
Its not about finding the hardest workout you can handle…
If you want to maximize oxygen consumptions, might as well go with 30/30s.
3x6x30s @120% w/ 30 seconds recovery.
Let me know when you can make it through and I’ll give you a harder one
-Physiojoe
I’m not saying anyone is right or wrong but:
VO2max on the bike is defined as the max work you can do for approx 4 to 8 minutes
How you build that up may be different for different people.
Personally I don’t think 5x 1 min @ 150% of FTP, 1 minute easy between is even possible, but that’s my opinion. Someone may be able to hit 2 of them but no more than that.
Maybe his experience is different than mine, still take every suggestion with a grain of salt (even mine), listen to what everyone has to say, do some reading then make your decision.
Good luck in your quest
jaretj
Personally I don’t think 5x 1 min @ 150% of FTP, 1 minute easy between is even possible, but that’s my opinion. Someone may be able to hit 2 of them but no more than that.
I do 20 sets of ~150% for 1 minute with 1.5 minutes at ~60% in between. Sometimes I’ve averaged better than 150% for the “on” periods.
A VO2 max session is intended to stress your maximum oxygen uptake and this workout certainly does that.
based on where your signature says you work this post surprises me. Its more of training your body to recover workout, cyclists use it for CX, not a way to increase your vo2 power.
VO2max on the bike is defined as the max work you can do for approx 4 to 8 minutes
How you build that up may be different for different people.
Personally I don’t think 5x 1 min @ 150% of FTP, 1 minute easy between is even possible, but that’s my opinion. Someone may be able to hit 2 of them but no more than that.
I have done the workout ~5 times this season, going over my watt goals in most of them. The 2 minute intervals at 125% are roughly my 9 minute power, so yeah, that is approximately “vo2 max.”
-Physiojoe
Its not about finding the hardest workout you can handle…
If you want to maximize oxygen consumptions, might as well go with 30/30s.
3x6x30s @120% w/ 30 seconds recovery.
Let me know when you can make it through and I’ll give you a harder one
-Physiojoe
I can ride at 120% for 10+ minutes, so doing that for 30 seconds at a time would take me a LONG time to really feel it.
-Physiojoe
what’s your coaching pedigree?
not to offend but you are way diff from the guy above you…
The workout is from my coach. I also have coaching credentials, and a bachelors in exercise physiology, and I’m a cat 2 racer.
You can mix it up with 4-8 minute intervals at 110-120% of FTP, in fact I used to do many more of those, and they were not as effective at raising my 4-10 minute power as the shorter intervals with short rests.
-Physiojoe
Then I stand corrected
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6x4mins with 2mins in between. Fastest possible average.
http://www.ncbi.nlm.nih.gov/pubmed/15387806?dopt=AbstractPlus
http://www.ncbi.nlm.nih.gov/pubmed/16177614?dopt=AbstractPlus
115-125 (some 130%) depending on how much W’ you have
what altitude do you live at?
start off with 10x1/1 working your way to 30x1/1 then move to 10x2/2 slowly but surely working your way towards 6x4 or 5x5. On the shorter duration sets (1-2min in length) feel it out and dont be constrained by the rough % guidance. Push it and really make it hurt.
Look at the answers of Nick and Mark who are on the dot…And don’t try anything at 150%…maybe Joe is a freak and it’s doable for him, but for the immense majority of athletes 150% is way too high.
Look at the answers of Nick and Mark who are on the dot…And don’t try anything at 150%…maybe Joe is a freak and it’s doable for him, but for the immense majority of athletes 150% is way too high.
Or maybe his FTP/CP is not correct. 120% of FTP for 10+ minutes would suggest this.
Yes, that’s very possible…(i.e. very likely)
Personally I don’t think 5x 1 min @ 150% of FTP, 1 minute easy between is even possible, but that’s my opinion. Someone may be able to hit 2 of them but no more than that.
I do 20 sets of ~150% for 1 minute with 1.5 minutes at ~60% in between. Sometimes I’ve averaged better than 150% for the “on” periods.
A VO2 max session is intended to stress your maximum oxygen uptake and this workout certainly does that.
150% is deeply anaerobic, goes way beyond VO2max and your FTP is way off, it set too low.