Moderator: Moderator Team
This year I've jumped in feet first and started interval training as my only training (well, maybe an LSD on Sunday if I'm bored, but it's not sceduled). Usually Monday's are VO2 (total work 4 mins), Wednesday's are Sub-Threshold (total work 40 mins) and Fridays are threshold (total work 25 mins). The results are unbelievable (so is the hurt) (I have no power or HR data to quantify my gains, but hey, I doubt Merckx or Hinault did either). It's been five weeks, and the gear choice I was using for VO2 I'm now using for Sub-Threshold. Which leads to my problem. I've run out of gears/resistance!
My question is, since I can't get a great VO2 workout (30 s on 30 s off X 8 sets), should I a: increase time spent, so 45 s on or 1 m on, or b: just abandon this workout for some speed drills until the weather here in the great white north gets a bit nicer.
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG
http://lunekildecoaching.com/Web15/imag ... intopt.pdf
A lot of people do these wrong and just make the ons a half-assed sprint and the offs a half-assed spin. Reeling the power in to the appropriate zone and using the appropriate technique and cadence is integral to them actually transferring over in any sort of meaningful way.
I think lots of people read the Coggan book and the Wattage forum and go straight to 6x5's, 4x8's and more advanced versions of vo2 intervals that are often impossible for them to complete even if their FTP is reasonably accurate. I'd start low and work up the duration over time.
DrunkinRoxtar wrote:Thanks! I'm thinkin' that I'll give the increase a try. I don't really want to exceed two mins though because I'm worried it might end up being too similar to my 5 min intervals later in the week (5:1). Any ideas what work to rest ratio's I should use for best results? I might start out with 1:1 unless anyone can think of something better.
1:1 is fine. I find better results from adhering to 1:1 and trying to keep my power steady across the intervals than trying to stave of fatigue by hitting the ceiling in the first 2 or 3
Also these intervals still work the aerobic system, since you cannot get to the VO2 without going thru aerobic. If you are inside on the trainer then I feel these workouts are key to balancing a life with work, family and racing.
That being said, I usually try to get out and ride, but most of my during week rides are spent working tempo with burst for 1.5 hours. Weekends are for racing or long group rides.
roca rule wrote:hello i have a runner's background and i do not understand how you can work your vo2max with 30 sec. efforts. i was thaught that to improve your vo2max efforts should be 5+minutes
Running is quite different in terms of the muscular demands and amount of work each energy system must undergo to move the human body. Not many runners can do 30min. threshold intervals either, but it doesn't mean that its too much for a cyclist to handle.
30s alone is definitely not enough, but the idea of the 30/30 is doing 10 total minutes. As I said above, the average of these intervals ends up right at L4/L5's border and if you take a look at a HR graph, you enter your vo2 zone prematurely- after about 2 minutes. Your heart rate stays elevated for the entire set so although its only 30s at a time you're primarily working your vo2 system for 10 whole minutes. It doesn't come down much during the off periods if you keep the power up in the correct zone. It is much easier for newer athletes to start with such a progression and work up, but its also a great workout for people that race races with a lot of rolling hills, tight corners, etc. who have to surge a ton.
Illuminate wrote:Worth a read. I was a member of this trial - brutal!
Interesting. I just finished a study at UQ this week relating to different exercise methods and their effects on blood metabolites (at least that's what I think it was about).
The VO2 intervals were unpleasant to say the least.
Rick wrote:My observation:
30s = too short to really feel the suffering.
>3 minutes and you subconsciously pace yourself so you aren't really going "all out"
2-3 minutes intervals: a nightmare of living hell.
Did you ever do a real Tabata.. don´t think so. It´s killing!
But I think 2/3 mins intervals are better, beceause you can sustain a more stable power. Tabata is all about giving it all, rest and giving it all.
- Similar Topics
- Last post
- 8 Replies
- 1303 Views
Last post by moyboy
Fri Jan 26, 2018 5:39 pm
- 10 Replies
- 532 Views
Last post by alcatraz
Sat Mar 31, 2018 1:18 am
- 5 Replies
- 804 Views
Last post by fasdflkjweorinjs
Sat May 27, 2017 3:57 pm
- 179 Replies
- 34333 Views
Last post by andrewindenver
Fri May 25, 2018 6:29 pm
- 125 Replies
- 12912 Views
Last post by ghisallo2003
Thu Mar 22, 2018 6:41 pm