Dunno. If I was self-coaching, would go listen again to the WKO4 webinar “Interval Training Part 2” with Dean Golich. A lot of food for thought in the webinar.
My own history of using WKO to guide training for vo2 intervals is extremely limited (just 1 workout), I’ve more heavily used WKO for aerobic development and anaerobic capacity/power. In recent years I’ve struggled with vo2 intervals, and it wasn’t until June this year that I used WKO to guide 4x3-min vo2 workout. These were done outside and intervals achieved were 99.7% of PDC (349W), 93%, 89%, and 91% (ended early at 54 seconds). Set all-time power PRs around 3 minutes (2:48 to 3:09) from that first interval and obviously overcooked it because of ending 4th interval early.
Lesson learned was that by being more disciplined/conservative with power on first two intervals, I would have added time-in-zone. If I was doing over, would target 3-min intervals at 90-95% of PDC (more inline with “Interval Targeting FRC” chart), at least for first few vo2 workouts and then possible ratchet up depending on another listen or two of the Dean Golich WKO webinar. That workout was the beginning and end of my max aerobic workouts for 19-20 season. Compared to prior seasons it was a great result, first interval was 134% FTP compared to past when I barely completed a couple 3-min intervals at 120% FTP. Sorry I can’t help more, lacking experience in this area.
I wil try 4x5min with freeride mode (slope) instead of ERG. So hard start, trying hr fast as possible above 90% and than maintain above 90% with using power to hold hr 90-95%.
That’s not just semantics. One of Coggan’s arguments is that unlike FTP, VO2max doesn’t leave a readily-identifiable signature on the PDC relationship.
Either way, he has never seemed to have been much of a fan of going by HR.
And how has repeating that mantra helped you plan and execute your training?
People have been doing VO2max intervals effectively since the Zapotek era, if not earlier. HR monitors, power meters, NIRS devices, “hard starts” haven’t changed the basics, and in fact haven’t been shown to lead to any greater improvements. What has been shown to matter is the actually intensity.
Pick a duration, pick a number of intervals, let 'er rip. How much progress you make will depend on your potential and motivation, nothing else.
a hard start ensures that the hr faster going above 90% hrmax. Thats is the only reason. After above 90% u hold your heartrate >90%. When its going down, more power, use it like a accelerator.
The problem with the classic zones is that zone 5 called vo2max. Between 106-120%, but when you put your power, for example 30sec in 106-120% of FTP you never reached VO2max state, so the name of that zone is not correct.
@PattyP one thing that Billat unequivocably convinced me of…you can be maximally consuming oxygen at a work rate that is less than threshold. There is no firm relationship between power & oxygen consumption.
Your hard start idea is correct based on what I’ve observed with my own oxygen consumption during exercise.
Your own post demonstrates that you are making things unnecessarily complicated, or least that you have let this forum confuse you.
Pick a duration, pick a number of repetitions, let 'er rip. Your potential and especially your motivation will determine how much you improve, nothing else.
Like the final sentence. How does one ensure that one doesn’t just blow their load and by interval 3 have nothing left to repeat the effort needed? Surely some grounding in a rough power range is helpful?
Hi, here are my takeaways from the latest edition Training and Racing with a Power Meter
VO2max efforts range from 3 to 8 minutes, with majority of work at lower end of range
when comparing to Coggan Classic Levels, there is no difference in structure of workout, and the target power is individualized based on WKO’s PDC
Its pretty simple, continuing doing “VO2max workouts” which for someone like me starts with 4x3-min and progresses time-in-zone. And instead of using 106-120%, use the individualized power from the “PD Interval Targeting Dashboard” and adjust based on what happens (e.g. vo2 work is a weakness and I have to adjust down a little bit to get repeatability). The workouts in Training and Racing book are good starting points. And if you want to get a little more sophisticated, review the Dean Golich “Interval Training Part 2” WKO4 webinar or Kolie Moore podcast series and adjust as you see fit.
Personally I’ve seen enough variability in HR during vo2max efforts that I discount it, and primarily go off breathing, RPE, and WKO5 PDC. In my world HR is pretty reliable indicator at efforts done at +/- FTP and below, but not above threshold. And thats the wonderful thing about HR, just like working above FTP you are going to see a lot of variation. If you are going to use it, I side with @Brennus and suggest using HRR formula. We are clearly into an art of coaching discussion, where individualization matters.
Thanx @Brennus, sorry i’ve overlooked your post! My resting HR is between 57-60 so i think my heartrate around 185-188 is a good indication for vo2max. My breathing was also very hard en intense. What also a good indicator is for vo2max.
There is no firm relationship between power & oxygen consumption.