I’ve had a few requests to share some hard start VO2max workouts I created. I created the following team that has four workouts to start with. Edit. Now 14 workouts. https://www.trainerroad.com/app/teams/14144-hard-start-vo2-max-intervals The workouts are a variant on the one below - with 6 x …

[image] DaveWh: Not a chance!! I struggle with Kaiser - which is 6x3 mins at 120%. Same. I never was able to finish a single workout. It’s hard.

Think you probably can’t hold MAP for 5 minutes. And if you can, then 3 mins should be repeatable.

If I’m reading correctly, there might be a bit more nuance to it. Their ramp test is 15 W per 30 s, instead of a % of FTP per min. Don’t know what effect this has on Trainerroads MAP vs their Peak Power Output (PPO). But they do not use that figure for the estimate of Tmax, but use Pmax, being de…

[image] Pieter: So if you assume that TR MAP is PPO, you might want to decrease your TR MAP with a few % for the Tmax test I do reduce my FTP calculated from the ramp test by 5%. So if I reduce TR MAP by 5%, that would bring it down from the 133% of FTP I calculated above to 126% of FTP. So y…

[image] DaveWh: know from experience that if Kaiser was 6x3 at 126% instead of 120%, I’d fail the workout. From the paper: ”The present subjects were pushed to exhaustion in nearly every HIT session. Indeed, only 64% of the prescribed number of HIT bouts could be completed.” The only “fai…

[image] splash: Think you probably can’t hold MAP for 5 minutes. 5 minutes would be very good! [image] Fun with TR training analytics...what's this number for all forum members? @SRLECEY I’m not sure anybody has the answer. I think it’s interesting that riders wh…

[image] DaveWh: whatever VO2MAX protocol you follow, the intervals need to be hard - pushing you to the brink of failure. [image] [image] bbarrera: only 64% of the prescribed number of HIT bouts could be completed Similar to the original Tabata protocols.

Actually Tmax turned out to be shorter in the study, on av. it’s ~240s = 4min. So the av. interval duration (G1, G2) is 60% Tmax = 2min 24s. Seems like a really short duration for VO2max intervals… combined with long rests… Quite a different approach to the “maximize time >90% VO2max” idea with l…

[image] Anna_K: For me that’s still one of the big questions, how great is the advantage of going as hard as possible vs. settling for 8-9/10RPE. The problem is if you don’t go ‘maximal’ you might not get into VO2max… and then you wasted your time.

[image] Anna_K: Seems like a really short duration for VO2max intervals… combined with long rests… Quite a different approach to the “maximize time >90% VO2max” Confirm! Tmax workouts had me >90% VO2max for about 10 minutes per workout. A workout like East Vidette would me >30min. I don’t …

Hard start VO2max intervals

Training

Brennus December 11, 2020, 2:58pm 36

5 minutes would be very good!

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Hard start VO2max intervals

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