Froome measured about 70 recently... So if my calculations are correct the tour the France is waiting for you!😂 GG video, loved the analysis from your coach
Haha, calm down!😂 You can’t win anything just because you have a high vo2 max. What’s matter is to have the highest avg speed from start to the finish! It’s a looooong way up to those boys, but one day, maybe!🙏🏻
This dude is incredibly fit. Now imagine Pogacar, who weighs less and just pushed 450 watts for 15 minutes at the end of a three week grand tour - it's beyond the imaginable
Based on the scientific theory when vo2 max has been reached there should be a vo2 plateau, where the intensity(power or velocity) could still go up but vo2 stabilized, which suggests now it’s the capacity of cardiovascular system that limits the performance, before you eventually fail. But obviously you failed before this plateau even reached, I believe it’s a good thing because that suggests there’s still even more rooms for you… Maybe it’s the neural muscular system that’s relatively “under-developed” compared to your monstrous cardio capacity… It’s some ridiculous power out there… Impressive!
Thanks! Yes, I felt during the test that I could go a little bit longer with the breathing, but the legs couldn’t. More to come when I get some more training in the legs!
Great constatation! I would agree that it is highly possible that perhaps, lack of neuromuscular control within such high intensity range led to earlier exhaustion. However, even tho he reaches his LT2 with a load of almost 400W on bycicle ergometer, his enormous capacity to increase oxygen consumtion led to a decent lactate build up. Perhaps he gave up because he had not been used to tolerating lactic acid since he is probably never even reaching VO2max within his long distance (exclusevly aerobic derieved energy acquisition) competitions and training sessions in the first place. Thus the consequence of such activity prompts its seizure since he cant take the pain of the muscle burn.
This is sick stuff Cedrik, thanks for sharing! Do you ever find that, when using the VO2 Master, your cadence affects the VO2 Max readings that you get? I’ve always felt that spinning a lower cadence at a higher power gives me better control over my breathing & HR, but I’m not sure how much difference it makes physiologically (vs maybe just psychologically)
Hi! I like to ride a pretty high cadence because then the load on the legs gets a bit lower and the load on the heart a bit higher. If I ride a lower cadence on this type of a test my legs says stop pretty fast
Excuse me cedrik, I have a question. How some months ago in race you were able to keep 400w for 1h but the lactate measured in the laboratory says you have a lt2 at 320w? Or I see that today you did a long session with reps at 370w but from the video you say to have a lt2 at 320w?
Could you explain the difference between LT1 and LT2? Like would LT1 be high end aerobic exercise and would that be what you would do for the majority of training?
LT1 is where the lactate starts to increase and LT2 is where the lactate starts to increase exponentially. I do LT1 work to learn my body to use fat as energy and to become more efficient
Hva er treningseffekten av LT1? Virker som det omtrent tilsvarer en "lapskaus"-intensitet/intensitetssone 2, som man tradisjonelt skal holde seg unna...
Hei! Enkelt forklart så trener jeg LT1 for å lære kroppen til å bruke fett som hoved-energikilde på høyest mulig intensitet. Stor forskjell å ha LT1 på 300w vs 250w. Det er noe vi anser som ekstra viktig i sykkel da man ofte sykler «rolig» i feltet og ikke ønsker å brenne av unødvendig glykogen i periodene det går «rolig» i feltet. Ønsker jo tross alt å ha med mest mulig glykogen inn i finalen!
Hi Cedrik! Would you or your coach say that the most effective way to increase Vo2max is with threshold intervals (and a lot of easy training) or is it individual? Because there seem to be a lot of top athletes out there with extremely high vo2max and they dont really do vo2max-intervals but a lot of threshold. Cheers and good luck
Hi! In 2019 when I started with testing in the lab I measured 77 in vo2 max. We decided to have a big block with lots of vo2 max. Did two vo2 swim, one vo2 bike and one vo2 run session per week for 3-4 months and then my vo2 max went up to 87. Since then the focus has been on high volume and lots of LT1/LT2 work to get my VLmax lower.
what's your best vo2 workouts for the bike and run? do you prefer short intervals in sets to accumulate total time (40/20 seconds repeated) or longer intervals? Assuming if you're doing 5 vo2 workouts a week they'd have to be shorter in both total duration and interval length?
Hi! I prefer to have a good mix in vo2 session, but I always try to have the highest avg heart rate. I do this because the main focus on vo2 sessions should be to have the highest ventilation as possible and not the highest avg power/speed.
@@cedrikbakkechristophersen Would you then say that doing one bout of 30min where you can maintain 90-95% max of your heart rate is better or equal to splitting these 30mins into intervals (since upon resuming intervals it takes a while to get HR back up)? And despite the fact that in one bout 30min long power/speed will keep decreasing substantionally? I am asking because I can keep going 30s/30s hard/easy for 30min without any rest and keep my HR over 90% of my max HR. It also seems more convenient than stopping and takes less time, it just gets less power/speed overall (but I dont care since I am not racing). I could split it into intervals with rests in between and increase my power/speed but my HR wouldnt be any higher and it would take just more time.
I've been training using a cadence 60/62 rpm. This gives me maximum power in relation to HR. Typical reading: Cadence 62 rpm, 30 minutes, AV power 230 watts. Av HR 126 bpm, Max HR 133 bpm. Weight 56 Kg's. Garmin gave me a VO2 Max of 83 ml/kg/min. And I happen to be 62 years old.
Haha, you need so much more than a high vo2 max to win Tour de France.. of course it helps to have a high vo2 max, but you need an extremely high efficiency in everything, experience and you need to be a winner if you should win TDF
@@cedrikbakkechristophersen Very true that. I wasnt being completely serious and I know theres obviously more to it than just a high V02 max, even if yours is exceptional. Still, Id reckon you wouldnt be a bad climber in UCI stage races. Its up to you to choose what to do with it of course, keep it up though! 😃
🦾90 is a lot, i am an under 23 cyclists and in off season i am now around 80, but we are not doing high intensity intervals, just volume, also vo2 max one of the pharameters, if you havent an high ftp or resistance it is good only for short efforts
The problem is you can't do lots of threshold or vo2 work without burning out. It's simply about weekly hours, the more hours you can do consistently the higher your vo2 will be.
Cedrik, what are your thoughts on genetic limiter to vo2 max. Say someone after a couple years training gets up to in the 60s, can they bump up 20 to about 80? At least doing 300w for 2hrs ?
Massive GG to this VO2Max
Haha, GG!
Those are some freaking insane numbers
Thanks!
Froome measured about 70 recently... So if my calculations are correct the tour the France is waiting for you!😂 GG video, loved the analysis from your coach
The new pogi! Capable of winning big tour but also long sprints with this crazy vo2
Haha, calm down!😂 You can’t win anything just because you have a high vo2 max. What’s matter is to have the highest avg speed from start to the finish! It’s a looooong way up to those boys, but one day, maybe!🙏🏻
He’s also half the age lol
Sadly you have to put out and also you need a high lactate threshold too. Even if the tests were exactly the same it’s pretty impressive.
Froomey is in bad shape plus off-season
Awesome content man keep it up you will grow your brand tremendously.
Thanks!
Thank you for being so open with your dates. Can you give me some tips as a coach. How often should an amateur train LT1 and LT2 per week
It’s hard for me to tell you, but I do two LT1 sessions and two LT2 sessions per week
@@cedrikbakkechristophersen
Thanks
What app do you use to control the trainer / use ERG mode? As seen in your video’s and in the left hand side of the screen in the first few minutes
The tacx app;)
Wow!!! Awesome job!
Cool to see dude. Thanks for this
🙏🏻🙏🏻
This dude is incredibly fit. Now imagine Pogacar, who weighs less and just pushed 450 watts for 15 minutes at the end of a three week grand tour - it's beyond the imaginable
It’s really crazy! Poggi is really pushing the limits atm! #nohumanislimited
thats insane. Ive got mine at 81 as a 14yr
Solid!
Sinnsyk innsats! Takk for innblikk, gøy å følge deg!
Takk for det!
Hey Cedric, what exactly is your body weight here?
70.3:)
Based on the scientific theory when vo2 max has been reached there should be a vo2 plateau, where the intensity(power or velocity) could still go up but vo2 stabilized, which suggests now it’s the capacity of cardiovascular system that limits the performance, before you eventually fail. But obviously you failed before this plateau even reached, I believe it’s a good thing because that suggests there’s still even more rooms for you… Maybe it’s the neural muscular system that’s relatively “under-developed” compared to your monstrous cardio capacity… It’s some ridiculous power out there… Impressive!
Thanks! Yes, I felt during the test that I could go a little bit longer with the breathing, but the legs couldn’t. More to come when I get some more training in the legs!
Great constatation! I would agree that it is highly possible that perhaps, lack of neuromuscular control within such high intensity range led to earlier exhaustion. However, even tho he reaches his LT2 with a load of almost 400W on bycicle ergometer, his enormous capacity to increase oxygen consumtion led to a decent lactate build up. Perhaps he gave up because he had not been used to tolerating lactic acid since he is probably never even reaching VO2max within his long distance (exclusevly aerobic derieved energy acquisition) competitions and training sessions in the first place. Thus the consequence of such activity prompts its seizure since he cant take the pain of the muscle burn.
Hello, amazing video. Are you using the LT2 as your Functional threshold power ? Or are you considering both different ?
Did you consumed carbs during the test?
Yes. 2 bottles of maurten 320 + 2 maurten caffeine gel. Did 2x10’ LT2 + 15’ LT1 after the test so the session ended up being 3h.
How does the VO2 Master results compare with having a test done in a lab? Are they similar?
Hi! I have testes the same with 3 different types of masks, so it’s very precise
Bra test, og bra content mann!
Takk🙏🏻
This is sick stuff Cedrik, thanks for sharing! Do you ever find that, when using the VO2 Master, your cadence affects the VO2 Max readings that you get? I’ve always felt that spinning a lower cadence at a higher power gives me better control over my breathing & HR, but I’m not sure how much difference it makes physiologically (vs maybe just psychologically)
Hi! I like to ride a pretty high cadence because then the load on the legs gets a bit lower and the load on the heart a bit higher. If I ride a lower cadence on this type of a test my legs says stop pretty fast
Excuse me cedrik, I have a question.
How some months ago in race you were able to keep 400w for 1h but the lactate measured in the laboratory says you have a lt2 at 320w? Or I see that today you did a long session with reps at 370w but from the video you say to have a lt2 at 320w?
Haha, I’m not good on the turbo, that’s the reason;)
Good question Luca. I assume they check power from their own devices and compare with Tacx Neo power to see if they align.
@@cedrikbakkechristophersen So you inside LT2 is 330Watt and your outside LT2 is 380Watt? That's also what I say after every Zwift race ;)
@@Maartenvankooij I use the power from my Quarq Powermeter both inside and outside
@@Maartenvankooij but that’s right! When my threshold inside is around 320w, it’s around 380w outside
Did the vo2 master gaves you more insights than the lactate value s? If do what have you learn more ? Thanks
It gives very different values so you can’t compare them
Excellent, Cedrik! what were the main works you did on the development of VO2 Max?
Thanks! It’s the high volume in training combined with lots of threshold that made my vo2 pretty high. I usually don’t do that much of vo2 work
What is your Garmin vo2max estimation compared to the vo2master?
Hehe, think it says 81
That looks tough!
Haha, it is!
beast 👍🏼
Could you explain the difference between LT1 and LT2? Like would LT1 be high end aerobic exercise and would that be what you would do for the majority of training?
LT1 is where the lactate starts to increase and LT2 is where the lactate starts to increase exponentially. I do LT1 work to learn my body to use fat as energy and to become more efficient
@@cedrikbakkechristophersen cool thanks! So for your long rides/aerobics rides you would do them just under LT1?
@@brandonnielsen694 I can for example have 4x30 minutes LT1 mixed in a 4 hour ride. That’s how I implement the LT1 work
I thought LT1 was everything below 2 MM and in your results you show yours at somewhere between 1.4-1.5 MM. Could you explain! Thanks
Absurd man
Do you normally breath out that aggressively when doing and effort? Or does the mask make it sound like your blowing harder.
When doing max efforts by the definition you should breath like this… Otherwise it’s not “max” by the definition.
That’s true. I usually breath as much as possible, but the mask makes it sound louder
må du gjøre denne sittende, eller kan du stå på slutten for å presse ut litt ekstra watt?
Kan stå, men føler selv det er bedre å sitte ettersom man ofte stivner om man reiser seg opp på rulla
Hva er treningseffekten av LT1? Virker som det omtrent tilsvarer en "lapskaus"-intensitet/intensitetssone 2, som man tradisjonelt skal holde seg unna...
Hei! Enkelt forklart så trener jeg LT1 for å lære kroppen til å bruke fett som hoved-energikilde på høyest mulig intensitet. Stor forskjell å ha LT1 på 300w vs 250w. Det er noe vi anser som ekstra viktig i sykkel da man ofte sykler «rolig» i feltet og ikke ønsker å brenne av unødvendig glykogen i periodene det går «rolig» i feltet. Ønsker jo tross alt å ha med mest mulig glykogen inn i finalen!
Hi Cedrik! Would you or your coach say that the most effective way to increase Vo2max is with threshold intervals (and a lot of easy training) or is it individual? Because there seem to be a lot of top athletes out there with extremely high vo2max and they dont really do vo2max-intervals but a lot of threshold.
Cheers and good luck
It's probably more the regular easy riding (zone 2) that helps vo2, not the threshold intervals.
I think most importantly is to choose your parent wisely. Besides that is make sure you already have the lowest possible BF% for yourself.
Hi! In 2019 when I started with testing in the lab I measured 77 in vo2 max. We decided to have a big block with lots of vo2 max. Did two vo2 swim, one vo2 bike and one vo2 run session per week for 3-4 months and then my vo2 max went up to 87. Since then the focus has been on high volume and lots of LT1/LT2 work to get my VLmax lower.
@@cedrikbakkechristophersen Thx!
6.64 w/kg for 4:45 is really low for a 90 VO2 Max. I thought it would be closer to 7.5 w/kg
Thanks!😄
I know that it’s not the best, but I’m very bad on the turbo so that’s some of the reason
You should race Cedrik
@@AntonStensby Why? I wouldn't stand a chance
what's your best vo2 workouts for the bike and run? do you prefer short intervals in sets to accumulate total time (40/20 seconds repeated) or longer intervals? Assuming if you're doing 5 vo2 workouts a week they'd have to be shorter in both total duration and interval length?
maybe should say "favorite" instead of "best", but if there's a distinction to make there that would be interesting to know as well!
Hi! I prefer to have a good mix in vo2 session, but I always try to have the highest avg heart rate. I do this because the main focus on vo2 sessions should be to have the highest ventilation as possible and not the highest avg power/speed.
@@cedrikbakkechristophersen Would you then say that doing one bout of 30min where you can maintain 90-95% max of your heart rate is better or equal to splitting these 30mins into intervals (since upon resuming intervals it takes a while to get HR back up)? And despite the fact that in one bout 30min long power/speed will keep decreasing substantionally?
I am asking because I can keep going 30s/30s hard/easy for 30min without any rest and keep my HR over 90% of my max HR. It also seems more convenient than stopping and takes less time, it just gets less power/speed overall (but I dont care since I am not racing). I could split it into intervals with rests in between and increase my power/speed but my HR wouldnt be any higher and it would take just more time.
Another example that you do not need big legs to put great power.
Haha, you're telling me that I have tiny legs?😭
@@cedrikbakkechristophersen No, but i mean big in terms od muscularity.
I've been training using a cadence 60/62 rpm. This gives me maximum power in relation to HR. Typical reading: Cadence 62 rpm, 30 minutes, AV power 230 watts. Av HR 126 bpm, Max HR 133 bpm. Weight 56 Kg's. Garmin gave me a VO2 Max of 83 ml/kg/min. And I happen to be 62 years old.
this a joke, right?
I'm 60 and those are very impressive numbers!
congrats to that result;)
Thanks!
impressive!
thanks!
You can win a Tour de France with that VO2 max. Ever considered it?
Haha, you need so much more than a high vo2 max to win Tour de France.. of course it helps to have a high vo2 max, but you need an extremely high efficiency in everything, experience and you need to be a winner if you should win TDF
@@cedrikbakkechristophersen Very true that. I wasnt being completely serious and I know theres obviously more to it than just a high V02 max, even if yours is exceptional. Still, Id reckon you wouldnt be a bad climber in UCI stage races. Its up to you to choose what to do with it of course, keep it up though! 😃
Protocol not correct. Where is the VO2 max all out effort to clear lactate?
Det så ut som et helvete. Lykke til i Coop Repsol :D
Takk for det!
Can we also see the heart rate data for that effort?
It’s not that interesting. Think I ended up at 203 in max heart rate and 5min (190bpm) and 1min (198bpm).
How much do you weight? For how long have you been training? 90 is near the world record of 94...
Hi! My weight before that test was 70.3kg
Yo bigslim, Oskar Svendsen tested 97 a few years ago, bedore he quit cycling
🦾90 is a lot, i am an under 23 cyclists and in off season i am now around 80, but we are not doing high intensity intervals, just volume, also vo2 max one of the pharameters, if you havent an high ftp or resistance it is good only for short efforts
GG!!!!!!!!!!!!!!
GG!
oh sit😱
👏👏💪💪
congrats with 90 vo2max! Do you have any tips for increasing the vo2 max? Type of intervals for example?
Thanks! I do lots of threshold and that has increased my threshold a lot, but I think for the majority typically vo2 sessions is the most efficient
The problem is you can't do lots of threshold or vo2 work without burning out. It's simply about weekly hours, the more hours you can do consistently the higher your vo2 will be.
I ride a 60 rpm cadence, high power, low HR in Zone 2. That has taken my VO2 Max up to 83.0
90! Thats insane! I did 69 and I am pretty happy with that ;)
Thanks!
Cedrik, what are your thoughts on genetic limiter to vo2 max. Say someone after a couple years training gets up to in the 60s, can they bump up 20 to about 80? At least doing 300w for 2hrs ?
Fucking GG!
gg!
90😳
Trust the philosophy
UwU
I wonder what his Garmin estimate says. I doubt it would be any where near accurate at this level
Haha, it says 81