Very good video on VO2 max, thanks. Do you have a view on using ERG mode on turbos to hep you hit targets on VO2 efforts? Its what I’ve been doing and it seems to help me progress.
personally I think you'd gain more from controlling the watts yourself and learning to ride that red line and get those sensations, but other people do like to use ERG...but most (that ride zwift, I don't) talk about using ERG for z 1-3 and No ERG from z4+
i found your channel doing a search for V02max interval training. but i can't find the answer to my questions anywhere. first off, i go by HR only. no power meter. when ever i see someone draw a graph of an interval workout, it looks like a comb graph. a straight horizontal line, and then a vertical line to some point, and then another straight vertical line, and so on. my questions regard proper warm up, when to start timing interval, and rest periods between intervals and when to start timing them. 1. how, and how long should a warm-up be?. if i just warm up at upper zone-2, and then try to go bang out VO2max intervals. that just would not work what so ever. or is that the point? to go from an easy warm-up pace, to zone-5 as fast as possible? 2. when should the timed interval start? when i start to exert effort in order to reach target HR? or when i reach target HR? 3. when should i start timing recovery period? when i stop the interval and start to ease up? when i cool down to target rest HR? 4. what HR zone should be the recovery part? even after the 50 minute warm-up, it takes a while to get up to my target interval HR.
warm up with 15m z2, then 5m 90%, rest 2m 5m 94%, rest 2m, then either tickle 120% for 30s or a couple sprints. chill a couple and start intervals. timing starts when you hit it. for vo2max, get within 90-95% max HR and hold as long as you can. recovery period begins when you stop pedaling. 1:1 work to rest is good, or 1:2 work to rest is acceptable. HR reco is whatever the body allows, this is partly being worked by this type of interval, you'll recover faster over time
if you asked 5-7 years ago, I'd prob say it's too early during base; but over the past couple of years I've sprinkled them in to keep the vo2 churning along; seemed to be a nice balance. so I think it would totally fine just as long as you are really focusing on endurance during base and just adding these in sporadically
Don't forget, not everyone uses bikes for sport. I use cycling for long rides plus cardio support for other sports. Doing 5 minute efforts two or three times week is like banging my head against the wall and serves no purpose for my goals. If tabata intervals get the job done, I can stress myself out elsewhere. Thanks!
Excellent video. Thanks for the advice
thanks for checking it out!!! good luck with your training!
Very good video on VO2 max, thanks. Do you have a view on using ERG mode on turbos to hep you hit targets on VO2 efforts? Its what I’ve been doing and it seems to help me progress.
personally I think you'd gain more from controlling the watts yourself and learning to ride that red line and get those sensations, but other people do like to use ERG...but most (that ride zwift, I don't) talk about using ERG for z 1-3 and No ERG from z4+
@@EVOQBIKE Thanks for your response. I'll give it a try.
i found your channel doing a search for V02max interval training. but i can't find the answer to my questions anywhere. first off, i go by HR only. no power meter.
when ever i see someone draw a graph of an interval workout, it looks like a comb graph. a straight horizontal line, and then a vertical line to some point, and then another straight vertical line, and so on.
my questions regard proper warm up, when to start timing interval, and rest periods between intervals and when to start timing them.
1. how, and how long should a warm-up be?. if i just warm up at upper zone-2, and then try to go bang out VO2max intervals. that just would not work what so ever. or is that the point? to go from an easy warm-up pace, to zone-5 as fast as possible?
2. when should the timed interval start? when i start to exert effort in order to reach target HR? or when i reach target HR?
3. when should i start timing recovery period? when i stop the interval and start to ease up? when i cool down to target rest HR?
4. what HR zone should be the recovery part?
even after the 50 minute warm-up, it takes a while to get up to my target interval HR.
warm up with 15m z2, then 5m 90%, rest 2m 5m 94%, rest 2m, then either tickle 120% for 30s or a couple sprints. chill a couple and start intervals. timing starts when you hit it. for vo2max, get within 90-95% max HR and hold as long as you can. recovery period begins when you stop pedaling. 1:1 work to rest is good, or 1:2 work to rest is acceptable. HR reco is whatever the body allows, this is partly being worked by this type of interval, you'll recover faster over time
thanks for your question and please subscribe if this was helpful!
Early in training, VO2 work outs mixed into base training a good choice to advance one’s breathing abilities?
if you asked 5-7 years ago, I'd prob say it's too early during base; but over the past couple of years I've sprinkled them in to keep the vo2 churning along; seemed to be a nice balance. so I think it would totally fine just as long as you are really focusing on endurance during base and just adding these in sporadically
Don't forget, not everyone uses bikes for sport. I use cycling for long rides plus cardio support for other sports. Doing 5 minute efforts two or three times week is like banging my head against the wall and serves no purpose for my goals. If tabata intervals get the job done, I can stress myself out elsewhere. Thanks!
Thanks for the note. We don’t rec 2-3x a week vo2 for anyone! Too much. If you don’t use bike for sport, why are you doing tabatas?