Did my VO2 Max Boosting Plan Work? Brutal Zwift Ramp Test will Reveal All!
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- Опубліковано 31 лип 2024
- Improving your VO2 Max is one of the best things you can do to live longer and better. I'm working to build my fitness and VO2 Max as much as possible and tested myself 8 weeks ago to see where I was. After 8 weeks of training I retake the Zwift Ramp Test to see if my FTP and VO2 max have increased. Did it work......? This video will answer that question.
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⌚Time Stamps⌚
0:00 Back In The Pain Cave
1:14 Warmup and Ramp Test/VO2 Max Protocol
2:48 Last 8 Weeks of Training Reviewed
4:56 Starting Ramp Test
5:48 Why I'm Doing This
8:18 Getting Into Harder Part of Test
8:52 Ride On Bomb!
9:02 Time To Work and Final Push
10:31 The Toast Is Done and FTP Number
12:07 Analysis Intro
13:17 Review of 1st test results
13:34 Review 2nd test workout file
15:17 Calculate new VO2 Max on Zwifthacks
16:02 What does all this mean?
17:38 Where does VO2 Max fit in?
18:20 What Goals Should You Shoot For?
19:00 Where Zwift Can Help You
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59 and VO2 max of 53 (even estimated) is fan-f>ing-tastic, man. I clocked a 52+ on the C2 estimator from a 2k row with my collegiate rower son as my coxswain a month ago. Want a motivator? He snapped it and sent it to his teammates. This 56 y/o never-athlete follows this plan...
9 day training cycle.
2 very intense but short resistance training days.
8 hours Zone 2 (row/jog/stat bike/punching bag), which has at least one day of 90 mins.
1 HIIT day.
Maybe 2-3 days a month off because of scheduling conflicts.
190 lbs down from 312 sumo weight. Diet, diet diet. Sleep hygiene. Dose your extremes thoughtfully.
Hi Darrell! I've been doing aerobic exercise for over 40 years and have managed to maintain a relatively high level of fitness so that definitely contributes to the VO2 max number. It takes consistent work but I hope to keep it at the very high end as ong as possible.
You aren't doing too bad your self with that 52+. That puts you in the upper reaches as well. Congratulations! You are right about the importance of consistency in training. Doing some type of activity every day is important, even if it's a walk. Our bodies are built to move and thrives when it is active.
Keep at it and keep us updated on your progress!
Waiting for your 2023 year in sport 😉
Well, you won't see it because I'm no longer a Strava subscriber. But, I did get a lot of activity in 2023 and looking for even more in 2024!
congrats on the fantastic result! Took that ramp test a few weeks ago and that 340 watt interval hits like a truck :c
Hi Oliver! Yeah, the final interval (however high it is) is always tough.
Polar says my max is 54 mostly based on running. Zwift says 57 mostly based on cycling. I'm 54 years old so I'm happy with those numbers. As I get older, the most difficult part is to force my brain to not give up. Only races can get that last efforts out of me. My HIT and vo2max structure sessions don't take me deep enough to elevate my vo2max numbers
Yeah, as a fellow "older guy" I know the feeling. The mental toughness is always hard but I think it does get tougher the older we get. Keep up the good work and thanks for your comment!