Hard FTP intervals - impact on VO2max?

Training
86

Here you can find a lot of info about real life tests:

In one of his articles he said base your intervals on power, heart rate and RPE.

87

Did a simlar work out today 4 x 4min using WKO5 optimized levels.

image
image1445×555 104 KB

First 2 were hard start, others were progressive/steady. Difficult to interpret without having the modeled VO2 Max shown along side, but I can’t work out how to add this to the WKO5 chart. Any idea what the expression would be in the edit chart box?

EDIT: Found out how to do it. Hard Start intervals regularly drove VO2Max >95% whereas the Steady State grew to a higher % eventually…as expected, really.

88

Tnx Anna. I see something very similar and will describe here.

If we are just after collecting minutes at >90% of MHR, then for me, 4x10, 3x15 or 2x20 at 100-105% produces a lot of TiZ.

I’ll make a nice table and put in the MLSS thread this weekend. But here is time above 90% from three recent workouts I completed. All within a month or so, no overt differences in training stress, felt great overall. All of these were outdoors and all of these can be completed in about 60-75 min with warm up and cool down. So no time efficiency to select one protocol over another. My HR is very predictable at different levels of effort but does move up indoors vs out (heat) so am careful to compare apples to apples when looking at beats.

2 x 20 min at 106% and 102% MLSS Total time above 90% = 32:15 min RPE 6-7 of 10

4 x 8 min at 105-110% MLSS Total time above 90% 22:00 min RPE 7-8 of 10

8 x 3 min at 125-130% MLSS Total time above 90% 10:50 min RPE 6-8 of 10

For comparison, a 20 min set of 30/30s, indoors, yields 8:30 min above 90% Zero time for the first 10 minutes. This is a relatively easy workout. Extending that to 30 min would get about 18 min. RPE 6-8

Based on 30/30 and 30/15s, estimate that TR Rattlesnake (3x12 hot start, stepped, indoor trainer) would yield about 30 min >90% at an RPE of 9-10

So… let’s accept for argument that 2 x 20 versus Rattlesnake will yield the same HR time above 90% Do they do the same thing wrt VO2max? If yes great, pick your poison for VO2max and curious about other adaptations. If no wrt VO2max then what else is going on and how can athletes do better with the standard tools at hand (power, HR and for some LT). We don’t have metabolic carts in our pain caves.

-Mark