I like to use the SAME workout as much as possible, and progress by modifying that workout. That’s why I built the More Sweet Spot! series… same warmup, same cooldown, same-duration rest intervals, same power. All that changes is the duration and number of intervals. For sweet-spot, I use 90% and t…

Took a look at workout that brought as example earlier – during 1st interval did not reach there but during following intervals, spent 40-60sec above 93% of HRmax each. It is cadence that pushes HR so high so quickly. Power was actually relatively low, I can do repeated 2min intervals at 130%+. EDI…

I’m with you. There’s one perfect for me, 4:30 min, 5 min from home, but busy. Early in the morning, on weekends, might work, but I don’t like it. Then I have another one 20 min away. That’s more than ideal. Quiet, step, 4 min. Awesome, and, also, makes a 20/30 easy spin to go home. That’s definit…

I also like to use the same workout that I adapt after every ride. I started with a 30/30 base at vo2power, and modified the high and low duration to keep my heartrate between 90% and 95% of max HR. First intervals are 2min on, 17s off, 40s on, 17s off, 36s on, 19s off… Last intervals are 30s on, 2…

I agree with much of said above. Don’t overthink it, and I agree that no need to really ‘progress’ the workouts much. Find a workout that does the job and let the power be the progression. Similar to many I find 30/30 (and similar) preferable…as easier but FAR less effective for me. What works (agai…

5x5 is the pinnacle, 25 min TiZ is pretty hard, specially if done correctly. I read here a while ago to set the vo2 to 95% of your best 5 min (recently done), and it’s spot on for me.

[image] ZackeryWeimer: There are, of course, different purposes for different VO2 Max workouts I was not aware that there are “different purposes” for different VO2max workouts. What would those purposes be? Is that discussed in the podcast episode? Is there a written reference somewhere I ca…

A couple thoughts and questions on this thread: [image] AgingCannon: I like to use the SAME workout as much as possible, and progress by modifying that workout. I thought I was the only one who did this🤘 In my case I often build a “destination” workout i.e. 2x60 at tempo and then do the port…

[image] AgingCannon: I was not aware that there are “different purposes” for different VO2max workouts. What would those purposes be? Is that discussed in the podcast episode? Is there a written reference somewhere I can check out for more depth/detail on the matter? Our energy systems are a …

I am not a fan of 30/30s, Tabata, etc. While the oxygen delivery side is important (i.e. HR 90%+ of max), it’s also important to develop the oxygen use side too (i.e. muscle cells taking in the O2 which is then used to fuel contractions which create the mechanical work that actually moves the pedal…

Recommended structure for VO2max workouts?

Training

BCM December 18, 2023, 7:52pm 34

This thread is worth re-posting for a read. Good discussion here from earlier this year.

https://www.trainerroad.com/forum/t/is-it-really-a-vo2max-workout-if-you-dont-get-anywhere-near-hrmax

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Vo2 progression: my experience so far Training	115	13348	July 29, 2022
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What would a custom VO2 max progression look like? Training	469	20305	December 14, 2024
Is it really a VO2max workout if you don't get anywhere near HRmax? Training	161	8218	May 1, 2023

Recommended structure for VO2max workouts?

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Recommended structure for VO2max workouts?

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