VO2Max Intervals: The First Vs. The Last, When To KOM/PR, VO2Max Accumulation
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- Опубліковано 22 жов 2024
- Great question came through the comments:
I did 5x4 minutes and did my first at 133% and could only do the rest at 110%. is that ok? Or should I try and average the same power?
In this video, we'll talk about:
1. one off efforts
2. repeatability and accumulating time at vo2max
3. When to PR
4. Incorrect FTP detected?
one off efforts….good for KOMs, hill climbs, track events, but that is probably not why you’re doing this workout
5 x 4 repeatability for road race, gran fondo, etc
When to PR?
133%….is FTP set correctly?
Repeat wattage a bit higher, this may take time
Also use HR to see f you’re working vo2 with lower power
Muscular component of pushing big watts
PFA for athlete 3x3, never spending quality time via HR or power
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5x5's with 2' rest, sprint for 10-15 seconds to get HR up initially. Added up time in Vo2 HR and was well above 20'
Great content and timely..I literally just did a 5min power test and it was exactly 133% of what I think my FTP is. I am very anaerobic but still, I guess I need to test FTP now. Barf..I hate every interval longer than 5 min
haha, sorry to bring about another test! or maybe just double check in wko or intervals.icu and see if you're in the ballpark. keep crushing!
agree, 5' I can do and do well, 8' no
If you don't know wether A or B is better then just do both. 2x A, then 2x B.
There are very many things nobody knows what is better, because it always depends.
Like sometimes ride Z2 by HR, other times do it by Power.
Intervals, constant load vs hard start, or short 1min intervals vs 4min vs 8min etc etc
I can do 145% of ftp for four minutes. Stick it in a big gear, get out the saddle and grind away up a hill. Can't do this for longer ftp efforts, which is probably the reason for such a big gap
''Casse '' training,
Ms Billat talk can make yoyo. Up VO2 and play , acceleration when heart go down 90% fcm.
According to testing my ftp is 271 but recently did 365 for 4:31 up a climb and still had some in the tank (was going for a 5min effort but hill wasn't long enough but definitely could have done the whole 5 at 360+). Thats well over 133% for 4 minutes. Also did a ramp test on zwift the week before and got 261 fpt...Both power meters are accurate. Not sure how it's possible to do 5 minutes at 360, with a 260-270ftp. Not an anaerobic athlete either, My max sprint is around 1100 and weight 64kg. I think i just suck at testing.😂
that's awesome!!! glad to hear from people who have these big #s coming out!!! get after it!!!
Indoor ramp tests give a much lower FTP than outdoor. I think this is where the discrepancy is coming from.
@@discbrakefan 271 was from a 20 minute test on trainer. 261 was ramp. No good places for outdoor test where I live. Im pretty sure I could do more outdoors on a propper climb which is probably where the discrepancy is coming from.
I routinely crank out 20W more outside than on the trainer. Assuming 290+W FTP outdoor the 360+ 5min sound not unreasonable.
Your tested FTP depends on very many things like test protocol, indoor vs outdoor, flat vs hill, temperature, rest day, daily form, nutrition, road vs tt bike etc etc.
I found a 5min all out followed by 10min rest and a 20min all out and then apply Monod Scherrer CP calculation gives best results. It matches well with theory and 1hr TT race results.
There are more than a dozen names for intensities near the Anaerobic Threshold.
Is VO2 intensity when you can just barely take in enough oxygen to maintain speed but any faster and you run out of breath rapidly?
haha, truth! yes, in this case, AROUND 110-120% ftp is a good gauge, where breathing becomes labored after a couple minutes, and by minute 5 you are really out of breath!
Maybe I don't understand properly. Do I understand it right that I should aim for 20min of 85-90% max HR during the intervals?
When I do 4x4@110% FTP, I reach 96% of HR at the end of the 3rd interval. The 4th interval is not fun then...
Does this mean I should lower intensitiy so that I don't reach >90% max HR so often/long?
you're crushing it!! No, the higher HR is fine, as long as you can sustain the efforts! try a 5th one actually, to get even more time at this intensity. great work!!
@@EVOQBIKE Thank you for the fast answer and the acknowledgement
@@EVOQBIKE Short question: As my HF stays quite high between the intervals, to accumulate let's say 20min, does the time in between intervals and >90%HF also count or only during intervals and >90%HF?. I would guess the latter, but I'm not sure.
it should come down between the intervals, or rest a bit more. accumulated time during intervals only.
@@EVOQBIKE Thank you. You're the best
Is 133% for 4 minutes really that high? I hit 130% for almost 5 minutes on a climb this summer. Maybe my ftp was higher than I thought then.
might be; seems high when I look at other athlete #s. Maybe I'm wrong, other people chime in!
Is it a one time effort from super fresh leg or after some riding? One time effort maybe possible with a huge anaerobic contribution. Otherwise ftp probably set too low. 125% ftp for 5 minutes probably closer to most people i think.
i think he was fresh but yeah, seems high! either way, wattttssss flowing; just needs to dole them out better for the next WO
@@benjapolcycling It was a pr attempt with fresh legs after a rest week so a best case scenario. My lungs hurt 2 days after the effort.
@@EVOQBIKE I've consistently hit 125-130% on 4-5 minutes efforts, but I have an unusually large FRC. Numbers wise I hit 430 for 5min and then after 15 minutes recovery I barely held 318 for 20, which was were my FTP was set at the time. the next day I hit 335 normalized for 35 on a punchy group ride including a 10min PR during that section at 377.
That ratio of 'VO2 Max' to FTP has been pretty consistent over the last few years and it took a while fory coach to be convinced that that's just how my body produces power. once he did he started setting my VO2 max targets a lot lower so I was using the aerobic system a lot more instead of dipping into FRC and that was great for transitioning into being more aerobic, along with lots of Z2 and some Z3.
'NP buster' athletes like benefit a ton from having a coach to tease things out since any approach that's based purely on what someone 'should' do based on numbers can't take into account how we produce that power.
Let me know if you're interested in looking at some of the files. My coach found them intriguing when he went through them the first time and I'd love to help you understand how to approach my category of athletes in the future if you come across any.