Starting into my IM MD training block in 2 weeks, and I would like to start on a vo2 max progression to get me started. I am thinking of 3-4 weeks with 3 vo2 workouts per week. Would you increase interval duration inside each week or change total work per workout within the week?

Regarding training for a race that is tempo with VO2 bursts: In my running days we did a workout called “The Michigan.” (Think of the workout Adams but instead of recovery pace you are maintaining 80-85% FTP for 5-7 min. It hurt the first time (bad…especially the second hard rep) but eventually, a…

Nice! Sounds like a good plan! Not sure if this has been talked about too much in this thread but the extra Z2 is key. Keeping your volume up through the block will bolster the gains. Just remember, and I had to keep reminding myself, that the riding time is more important than the watts. So don…

Yea, that aligns pretty closely with me too. 60% is about the top end of ‘easy’ for me. I’m planning on just doing my normal 55mile group rides saturday and sunday, and dropping myself about a mile after the start, showing up late to the coffee stop, slamming an espresso, then dropping myself a mil…

So I’ve read the entire thread thrice now, and dug into some side resources. Have absorbed & accepted the info, and thus entirely re-jigged my VO2 strategy, and wanted to ask one specific Q: I have an A Event Jun 9, and am hitting Rest Wk 1 of Sust. Pow Build next wk, then 2nd 3 wks of SPB, Rest Wk…

[image] Chris1982: My Q is: I’ve heard [and experienced] it takes a while for the legs & heart to ‘spool up’. I was considering using Luftee, and using the 1st min as a ramp up, to full power for the 3 mins… so I get full 3 mins TiZ. Or no, just use Spencer, 5 x 3m @ 120%, go full blast for the…

[image] Chris1982: My Q is: I’ve heard [and experienced] it takes a while for the legs & heart to ‘spool up’. I was considering using Luftee, and using the 1st min as a ramp up, to full power for the 3 mins… so I get full 3 mins TiZ. See Hard start VO2 max intervals team workouts and correspo…

All I got to say is hoolyyyyyyy cow, and a massive thanks to those who contributed above. I feel like after a couple years of “doing VO2s”, I just did my first real VO2!!! :smiley: Super jacked about it!!! As recommended by some above, tried 4 x 4s, all out on each interval, trying my best to hold…

don’t overanalyze, sometimes it doesn’t goes as planned. Here are my last 3-min jobbers [image] Intervals 3 and 4 I mentally quit. Interval #5 had 2 hard right turns at traffic lights. Bonus interval #1 was a 1 mile stretch at average speed of 26mph so it turned out to be 0:02:10 instead of 0:0…

@WindWarrior ya, huge “roger that”, and appreciate the reminder / heads up, and the pic. It helps. Not gonna over analyze, or over plan: For now, 4 x 4 mins, hit each as hard as I can, trying to hold a target, for the full int, but let it fall if it has to. Get stronger, repeat! LOL As some have m…

last 3 bonus intervals from above [image] Bonus intervals… ‘take it where you can’ and ‘ya gotta roll with the punches’ all because of earlier mental brainfarts. Was simply trying to get some additional work done despite shortchanging the high aerobic demand part of doing 3-6 minute vo2 interval…

What would a custom VO2 max progression look like?

Training

svens March 8, 2024, 8:40pm 266

See Hard start VO2 max intervals team workouts and corresponding topic Hard start VO2max intervals

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What would a custom VO2 max progression look like?

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