They do overlap, my AT upper limit is 265W, aemax lower limit is 258W. I thought @tshortt was talking about supra-thresholds in TR, that would be 105% of my TR-FTP (276W) = 290W.
It is correct that Lactate was accumulated over 3 minutes but the maximum values are already achieved after a very short time and do not continue to increase (it is also strange that a value at 0:00 shows 15.7 when the rest value is 2.00).
Even calculating with 60 seconds you end of with a value of 2.0 (working with the 1:00 values) =>
(14.00-2.00)/60=0.2
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@Mikael_Eriksson do you have any opinion on the Stephen Seiler intervals? (4x8min as hard as you can manage (probably about 105% FTP maximum) with 2 minute rests in between) Theyâre all about accumulating time at VO2max and at a high heart rate.
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I was talking about supra-threshold intervals but not based on your TR ramp test FTP. So for all my comments I would base it on your INSCYD training zones. I think you can use TR workouts to achieve what @Mikael_Eriksson is suggesting, but itâs not going to be just follow this TR plan necessarily. Youâll have to do some translating. So â105-110%â now means upper end of INSCYDâs anaerobic threshold zone or between that zone and the next one up (see @Mikael_Eriksson answer) . I focus on the target wattages and zones/ranges from INSCYD (much simpler), and then just find workouts that satisfy the power output. So even though Iâm using INSCYD target wattages, the durations, rest intervals, etc are likely already created for you in the TR catalog.
Also, based on what he said maybe disregard my suggestion about âmaintaining low VLamaxâ with a few medio days. I really was just trying to warn against totally filling up you week with intervals, which some ppl try to do when they want to âvo2max focusâ. Itâs not sustainable. I stand by what I said about sweet spot though. When you get back to doing that type of training, medio in INSCYD is not TR defined sweet spot.
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Tuesday Night Crits
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La prae was taken right before the run, so at 00:00
00:00 post corresponds to 03:14, so right after the run
(01:00 post corresponds to 04:14 and so on)
Got it, thank you! 
Now everything makes sense
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And where can I find those? 
Ok, then I misread it and it was indeed accumulated over 3 respectively 3:14 minutes. This makes more sense and VLaMax=1 it becomes at least a possible results.
Why wasnât the sprint test taking that is shown in the Bora presentation where why foresee it for the 2nd day?
I did not get your previous comment on VO2 measurement. Was VO2 measured or calculated?
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It seems to me that the sprint test is optional to the 4X-Phase intermittent load test of INSCYD
Calculated, unfortunately. But they claim that this is still very accurate compared to a spiroergometry, making it possible to perform this test in the field.
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Real interesting thread; shows how useful the INSCYD testing is. If @tofel hadnât done this testing he could have spent the next year doing a load of SS training and ended up scratching his head as to why he wasnât improving as much as he expected.
@tofel - out of curiosity, what does your training history look like to end up with the VLaMax number you have? What type of training have you predominantly done? Which TR plans do you tend to do?
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I think itâs mostly muscle fiber distribution. Although, I did ALOT of running in the medio zone in the past (before starting TR two years ago). Also, I am no stranger to fasted training. Over the last two years I have become a fan of the Olympic Triathlon Base/Build/Specialty cycle, which always gave me the largest gains in FTP. The plan also had a big impact on my running workouts.
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Seems as though Iâve come in with a fairly low VLamax as well. As such, Iâll focus some time in the near future on raising my absolute VO2max (as well as relative by losing a few kg, but I know what Iâm doing wrong there 
)
Hypothetical question: once VLamax is low (given that this is the desired outcome), one obviously needs to maintain it by continuing to do at least some âmedioâ type training. I gather that continuing to do that wonât really move the threshold needle much in terms of an absolute number. I wonder though if continuing to build volume at those intensities would build stamina or fitness in some other way? In other words, what would be the point (besides maintenance) of continuing to do âmedioâ work.
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Cogganâs expected physiological adaptions covers this a bit. According to his chart, tempo gives the biggest increase in glycogen storage of any zone, and is tied with threshold in effectiveness in muscle fiber conversion from IIb to IIa. Additionally, there are a bunch of other benefits that are mostly similar to threshold, but less dramatically.
Itâs not a perfect source, and thereâs not really anything in the way of specifics for how that chart was generated. But itâs the best easy to digest resource that I know of on the topic.
Most of that looks like primarily aerobic adaptations, which would focus on the VO2max side of the equation. Muscle fiber conversion would impact VLamax though.
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@roflsocks Let me ask it a different way. Letâs say @tofel had a crazy low VLamax (given thatâs his goal) and his aerobic capacity (VO2max) was off the charts high. According to the INSCYD folks, these two things largely determine threshold. As such, heâs not going to be able to further move the needle of that value too much. Moreover he knows his burn rate with carbs and fat at various intensities.
Now what? What does he train? How does he do it? He seems to be at his genetic limit. What can he improve? (Not talking about tactics, skills, etc here)
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Time to exhaustion. Produce the same power output after 2000kJ, VT1, âŚ
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Can you elaborate on this one? The other two I get/understand and are what I was getting at with the question. (also, I know what VT1 actually is. asking about how to change/train)
Power at 2 mmol approximately. This takes a lot of time and high volume. The things i mentionned are mainly what differs normal cyclists with a pro
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I would think once VLamax has a sufficiently low level such that youâre not interested in lowering it, youâd want to shift to aerobic conditioning. Iâm not sure if thereâs a âtoo lowâ for cycling, if youâre simply looking to excel at TT type efforts. I did read that in running, if your VLamax is too low, it starts to have downsides, and no longer becomes a beneficial adaptation.
I would probably look to train aerobic, threshold, and VO2max. Basically polarized training, as each of these zones excel in causing specific aerobic adaptations. Volume wise, as much as you have either time for and/or as much as you can recover from.
Iâm not clear on how a very low VLamax would respond to detaining. Iâd think it would be much more stable than VO2max, but I donât really have any evidence for that. Itâs just my hunch. I would think though, that failure to perform future VLamax training would slowly result in an increase in VLamax. Iâll add that high volume training is supposed to also lower VLamax, so Iâm not sure that would be sufficient on its own to maintain a low volume, or if some additional stimuli would be required. Weâd really want to get more data on it to be sure.
I suppose this is where regular testing would be of value, as youâd be able to say conclusively whether the amount/type of training youâve been doing works for you. Whereas most of the time, recommends are based on what applies on average, to the average rider.
And I re-read your question. To more directly answer what to do once youâre at your genetic limit: repeat it each year, and race well. Training wise though, Iâm of the opinion that you can pretty much always squeeze out a little bit more if you can find a way to better optimize training and/or recovery. And that our âgenetic maxâ is completely theoretical, and not that useful. Everyone has a highest VO2max value theyâve ever had. No one actually knows if that value is their genetic max or not. They simply have a highest theyâve ever gotten so far. Once youâre up near what you think your max is, even the smallest gains are a big win. But thereâs always another small gain to be had.
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I think this question can only be answered when understanding the A race targets and timeline.
You know the current strengths and weaknesses of your body based on the lab (or inscyd) testing. What is missing is the gap that you try to close.
Just training for lab figures doesnât make sense from my perspective. You use these figures to understand how to train best in order to achieve highest marginal gainsâŚ
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