VO2 Max Workout question

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broshaughnessy
Posts: 3
Joined: Thu Jun 15, 2017 8:30 pm

by broshaughnessy

Thoughts on this VO2 Max workout?

5x (3 min @120% ftp + 1 min recovery + 3 min @120% ftp) 5 min recovery between sets.

by Weenie


JimV
Posts: 63
Joined: Tue Apr 05, 2011 6:57 pm
Location: Chicago

by JimV

My thought would be it would not be repeatable or the effort would be significantly below V02max.

If a V02max effort is the best you can do for 5-8 minutes, doing 6 minutes at V02max with a minute in between is still going to be nearly a max effort. I have always found that V02max efforts at 5-6 minutes takes more than 5 minutes recovery to be able to be repeated.

Shrike
Posts: 1134
Joined: Fri Jun 03, 2016 5:08 pm

by Shrike

I see what you're doing there. Training yourself for 6 minute Vo2 efforts. 5 minutes recovery is pretty traditional for a Vo2 interval and you've got an extra 1 min squeezed in there.

Also see what Jim's saying about recovery, but everyone's recovery at Vo2 is different. I do 5x5's as my core Vo2 workout for example and recover fine. Been experimenting with other workouts recently though. Here's one from last night which I managed to hit all my numbers even after a really hard 4x15 session the day before at 105% FTP. Don't usually do back to back days like that of course, but have been reading that you can hit the numbers but the perceived effort is much higher. It's true as it turns out. Feels horrible, warmup feels like it's not working, legs stiff, uncomfortable, but the numbers are what counts and I did hit them all surprisingly when the intervals kicked in. Actually could have hit higher numbers, the power was there. Playing around with recovery is probably worthwhile.

Anyway, tangent over, here's the workout, quite similar to yours.

10min from 25 to 75% FTP
3x 1min @ 75% FTP,
rest 1min @ 50% FTP
3min @ 113% FTP
2min @ 50% FTP
2min @ 125% FTP
5min @ 75% FTP
3min @ 113% FTP
2min @ 50% FTP
2min @ 125% FTP
5min @ 75% FTP
3min @ 113% FTP
2min @ 50% FTP
2min @ 125% FTP
5min @ 75% FTP
3min @ 113% FTP
2min @ 50% FTP
2min @ 125% FTP
10min from 75 to 25% FTP

nathanong87
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by nathanong87

for whatever it means.....

one of my workouts is 115% for 5 reps x 5min x 4min rest , i can change the workout to 5 min rest and probably hit somewhere between 115-120% repeatedly but that's a harddddd day

120% starts getting pretty spicy and i'm not entirely sure that 1 minute rest is long enough after the first set complete. A rule of thumb i use depending on % , i try to equal the number of minutes in vo2% range with the minutes of rest. Applying it to straight up vo2 burner workouts or even over unders.

boots2000
Posts: 1423
Joined: Mon Oct 15, 2007 9:28 pm

by boots2000

I would just start with 5x3 min for VO2 max.

But I would give yourself the less way of 106-120% of FTP.

Not everyone can hold 120% of FTP for that long in a repeatable fashion.

Until you figure out where you are on the spectrum- It is best to have some room.

For 1st time out I would just try for full gas (but not 100% all out)- see how power is and how many reps you can get.

Access, recalibrate and build from there-

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53x12
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Location: On the bike

by 53x12

broshaughnessy wrote:Thoughts on this VO2 Max workout?

5x (3 min @120% ftp + 1 min recovery + 3 min @120% ftp) 5 min recovery between sets.



According to everything I have read from Hunter Allen and Andrew Coggan, for VO2 max workout, it should be a 1:1 ratio for time spent in working on your VO2 max to the time spent in recovery. I personally wouldn't deviate from that 1:1 ratio at all.
"Marginal gains are the only gains when all that's left to gain is in the margins."

Rubik
Posts: 104
Joined: Sun Apr 23, 2017 1:59 pm

by Rubik

Personally, 120% of ftp is not vo2 max territory. I wasted a good 3-4 months thinking I was training vo2 max, yet I never increased my 5 minute power, prime vo2 max territory.

So what I've recently started doing is 4-5 x 3 mins at my 5 min power, which is essentially vo2 max power, but is like 130% ftp. I haven't made it more than 12 minutes yet. It's so insanely hard. But the gains are coming, slowly but surely.

So, my first suggestion would be to figure out what's actually vo2 max territory for you. 120% may be it, or it may be too low, or even too high. I'd test 5-6 min power and then go from there.

4x3 mins with equal rest progressing up to 6-7 reps is a good set.

There's a handy little chart on wko4 that can give you some very good insight into vo2max work and such if you're on there.
Cat 1

by Weenie


waltthizzney
Posts: 217
Joined: Mon Jun 20, 2016 6:35 pm

by waltthizzney

Rubik wrote:Personally, 120% of ftp is not vo2 max territory. I wasted a good 3-4 months thinking I was training vo2 max, yet I never increased my 5 minute power, prime vo2 max territory.

So what I've recently started doing is 4-5 x 3 mins at my 5 min power, which is essentially vo2 max power, but is like 130% ftp. I haven't made it more than 12 minutes yet. It's so insanely hard. But the gains are coming, slowly but surely.

So, my first suggestion would be to figure out what's actually vo2 max territory for you. 120% may be it, or it may be too low, or even too high. I'd test 5-6 min power and then go from there.

4x3 mins with equal rest progressing up to 6-7 reps is a good set.

There's a handy little chart on wko4 that can give you some very good insight into vo2max work and such if you're on there.


What he said....

Dont train at the numbers you want to hit, train above them.

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