So I usually do the 5x5 VO2 max intervals (Red Lake +3 or Mindengo and just run at ~110% FTP) but decided to try Ronnestadt style as an experiment. I picked Clouds Rest +1 which is 3x12 30s/20s @130% so not exactly the traditional 30/15, but close. I am not a punchy rider and am not strong above FTP…

if you didn’t hit vo2 max breathing than it wasn’t vo2, that simple. back when I did adaptive training in 2021, I was given quite a few of these and at the time it was great because it felt so achievable. it wasn’t until after the fact that a) didn’t realize any appreciable gains and b) didn’t reall…

Yes sorry wasn’t clear, but that was my takeaway. It was a great workout but it just didn’t elicit VO2 max for me. I might try 30/15s just as a test

well not just that but make the effort harder and don’t use %ftp as a guide (and this goes for all vo2 workouts, for ex. my 4min max is 110-115% generally, whereas someone I’m coaching was doing 4min vo2s at 130%)

I am very weak from a high power perspective so I had no watts to give on this one. My ftp is like 88% of my peak 5 min which is why I suspect 5x5s will always work better for me

I’ll try that next time! I did do them at 110+ cadence like I do the 5x5s but that seemed to make less of a difference with the short intervals. I’ll check out Dorr - thanks!

[image] Finally a HIT session with good numbers | Strava Today 4x4.5min HIT. Same interval duration as the last three sessions and matched for effort (basically best effort). This is also how i usually did my interval training in the past. Ride to the only two climbs near cologne, Glesse…

That was mostly what I saw from my research too, but I wanted to try it. I still think I got something out of this workout even if it wasn’t vo2 max. I have never done intervals at this power level so it was probably good stimulus. Thanks for sharing!

I would also conclude, as you have, that 5x5’s is probably a better vo2 workout for you. I would also conclude that working on generating more top end power via strength training, sprints intervals, etc would probably be a good way to improve your overall cycling ability and potentially develop you…

Yep great advice, especially on strength training and sprints. I just started cycling so I haven’t picked that stuff up quite yet but will soon. I was always a very punchy athlete (e.g., quick burst speed in hockey) so I thought I would have been more naturally inclined to that profile in cycling. M…

Ronnestadt vs. 5x5 Experiment

Training

mckjuicy January 10, 2025, 3:02pm 11

Those look fun! I’ll give them a try. Do you shorten the recoveries?

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Ronnestadt vs. 5x5 Experiment

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