Please vote for the interval type that you’ve personally seen best results with and/or do most frequently these days. poll If you wish, please comment on what results you’ve seen and the reasons for choosing this particular protocol. Thank you!

I think I had 1 rest week, 1 rest/endurance week, then an easy week with a sort of tester 3x10 FTP type workout. But I didn’t see the full FTP gains till almost 4 weeks later. I was definitely rested after 2 weeks but mentally I needed a bit more time and I think I went so deep and then recovered …

[image] WindWarrior: Changed it for you: [image] kurt.braeckel: with two different styles: Max Aerobic Power (MAP) - relevant interval length depending on event or weakness (usually still in that same neighborhood but up to 8 min); Target is maximal power for the prescribed duration - no …

The value I find is not over a single workout but over a whole block of workouts. I tend to structure a vo2 block with a larger than normal number of workouts, sometimes back to back and double days to extract as much as possible. Sure my legs are fine doing lower rpm for a couple sessions but once…

Just doing normal 3-5 minute vo2 intervals, with a natural hard start (not overemphasized), I die a thousand deaths from both legs and lungs. Struggle to hold on even though prior I’ve done longer 6-10 minute efforts above threshold to improve muscular endurance. Either because of my training age, …

I am a little bit the opposite. My legs are almost always the limiter for me.

Legs seems to be the more common limiter for above-threshold work. [image] What is the reason you stop the ramp test? Training For me, it’s my heart can’t beat any faster - how about you? poll ————————————- Edit: added question: Can any information be gleaned from why …

Agreed, such valuable information! I especially think @kurt.braeckel has made a very important distinction between objectives that is not obvious when looking through the TR catalog of VO2 max workouts. It’s important to know why we’re working in the “VO2 max zone”: Are we wanting to raise the ceili…

Because if you’re training VO2max (stroke volume) you are probably doing so in a very dense block of training so saving your legs for 3+ workouts every week for a block becomes a concern. [image] roleypup: Perhaps the OPs question is really, which of these adaptations are we most wanting to tar…

[image] DaveWh: Legs seems to be the more common limiter for above-threshold work. just do more above threshold work and don’t focus on repeatability.

TrainerRoad

VO2 max interval protocol that works best for most

Training

DaveWh March 21, 2024, 12:34am 97

Legs seems to be the more common limiter for above-threshold work.

Topic		Replies	Views
Vo2 Max training - did I do it right? Training outside-riding	89	5620	November 25, 2025
Why i cant do a proper vo2max workout? Training	168	5501	February 10, 2023
Is it really a VO2max workout if you don't get anywhere near HRmax? Training	161	8297	May 1, 2023
Empirical Cycling Podcast “Why Not Rønnestad 30/15 Intervals” aka Brasted Training	110	23419	September 9, 2020
Is >90%VO2max the only thing that matters when doing intervals? Training	127	15353	November 19, 2020

Ask a Cycling Coach Podcast

This is the only podcast dedicated to making you a faster cyclist. Listen to the latest episode and more.

We Are Here to Help!

Browse hundreds of articles in our Support Center or contact our world-class support team to get back on track.

Privacy Policy Disclaimer Terms Cookie Settings

VO2 max interval protocol that works best for most

Related topics

Get Faster with Adaptive Training

Ask a Cycling Coach Podcast

We Are Here to Help!