Very Low Volume + Hockey = Drop VO2 Workouts?

Training
1

Hello,

I have a question about whether I should be doing VO2 intervals or if my very limited time on the bike is better spent on other zones

I’m currently doing a very low volume plan built with plan builder. It is an “increase FTP” plan, but with the workouts 45 to 60 minutes 2x per week, hard intervals. I strength train 2x/week right after my TrainerRoad workout. The strength work is short and mostly maintenance. I have a decent strength training background.

I also play hockey 2x/week for about 80-90 minutes. It is not as intense as an actual TR VO2Max workout, but I generally hit Max HR a couple times during the game.

I did this exact setup last winter and was satisfied with the results and progress I made. I tried more time on the trainer the year before and It didn’t really fit my life.

I wonder if I should trade my TR VO2 workouts for more Threshold or SweetSpot work as I am already getting something similar to VO2 with hockey. I also have a lifetime of hockey building VO2 vs very little experience in endurance sports.

Other information about me:

  • 35 year old male
  • Objectives: General fitness and health, Competing in local XC races, Improving or maintaining my performance in hockey
  • 3 years on TrainerRoad
  • Started at 234 FTP, Peaked at 304 (just over 3wkg) last may and then was off the bike for 8 months while renovating my house. Currently FTP at about 280
  • Weight is stable at about 98kg.
  • I should be able to increase volume next year when my kids are all in school.

Thank you!

2

If my workouts were limited to an hour, I’d do three months on a Cyclocross or a Criterium Plan. That way it’d progress you through the energy systems all the way from Sweetspot up to Anaerobic, and you’d get a feel for what you like and also what you respond to.

Then take an easy week and decide what you want to do next.

3

I play soccer twice a week in addition to the bike which I count as my high intensity work on those days, I am a bit more bike focused than it sounds like you’re looking to be so not sure if this is helpful or not but here’s how I structure my weeks:

Sunday: Outdoor Soccer (90 min)

Monday: Lower Body Rest - Strength: Push

Tuesday: Hard Bike (Vo2, Threshold, or Zwift Race) - Strength: Pull

Wednesday: Easy Bike (Commute 1.5-2hrs round trip) - Strength: Legs

Thursday: Super Easy Bike (Commute 1.5-2hrs round trip) - Indoor Soccer (50 min) - Strength: Push

Friday: Super Easy Bike (Indoor 30-45 min) - Strength - Pull

Saturday: Long Moderate Group Ride (2.5-4 hours)

  • 42 year old male
  • Training about 7 years
4

Do you record your HR/Distance during it? My daughter plays in college and they have a chest HR/GPS. Depending on how hard they work during the game or if they play at all they get different workouts after the game. My daughter doesn’t play much at all, so she gets lots of sprints afterwards so that she can stay in shape.

5

Yeah, I wear my Garmin HRM Pro during games to track everything.

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