Recently (Feb 15th) visited a lab to get some VO2 & Lactate data. After the test, any questions I had were answered and I received some direction on what to do with this data. I’m looking for a second or third or tenth opinion on the results but also some guidance on how to adjust my training to maximize on my potential, if any.
VO2 Max (L/min) = 4.71
VO2 Max (ml/Kg/min) = 69.3
Lactate Max (mmol/L) = 12.9
HeartRate Max = 185
VO2 Aerobic Threshold = 3.5L/min @ 250W @ HR AT 147bpm
VO2 Anaerobic Threshold = 3.75L/min @ 280W @ HR VT 157bpm
Lactate Threshold = 4.1 mmol @ 280W @ HR LT 150bpm
If there’s any other data points I need to include, please let me know.
From my riding experience, I know that I can sit in the high 160bpm for a long while, flirt with 10-20 minute efforts in the 170’s, but if I let it rise into the 180’s, it’s hard to know how long I can last but I only ever really get into the 180s on climbs or in a race. Historically, I would call anything north of 175 my red zone and once I get into that red zone, it’s not something I easily recover from. Stopping and resting for 30 minutes usually helps the feeling of being sick subside. In 2017, I bought a smart trainer but didn’t really pay much attention to my numbers. In 2018, I got power pedals and this is when I started to watch the power data a bit better and trying to match my power output to HR for a complete picture. This has helped me pace things better so much so that I did a 20-min FTP test yesterday instead of a ramp test and nailed the pacing.
I have a 3-day event coming up and I would really like to perform at my best. What would you say my aerobic limit is and any suggestions for someone who can’t clear the build-up easily?
The lab gave me the following advice:
- 1st aerobic threshold would be 140-147bpm which they called my all day pace
- 2nd aerobic threshold which I want to avoid going over for extended periods is 157-160bpm
Would you agree with the advice given?