Comments on: VO2 Max Booster Program – VO2 Max Test http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/ Cycling Training Tips Mon, 06 Feb 2012 21:16:19 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Phil http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/comment-page-1/#comment-73306 Phil Thu, 20 Jan 2011 20:20:04 +0000 http://www.training4cyclists.com/?p=465#comment-73306 I have done the VO2 max booster program for the 5th time. I spread it out for 21+ days and incorporate weights 3 days a week and high end Versa Climbing 2 to 3 days. I work off of my indoor trainer that has a power meter. First test was 440 watts, then 465 then 490, then 515. I will test out on the 5th one next week. I really enjoy the training as I only get outside to ride with the group 1 day a week and when I do I count it as a workout on your 14 days. I did do one 45 min time trial test (on the trainer) after the 4 time thru and averaged 407 watts for the 45 minutes. Your training really works for me as long as I take a week in-between sessions to recover. Those weeks I just Versa Climb. Thanks for your help Phil I have done the VO2 max booster program for the 5th time. I spread it out for 21+ days and incorporate weights 3 days a week and high end Versa Climbing 2 to 3 days. I work off of my indoor trainer that has a power meter. First test was 440 watts, then 465 then 490, then 515. I will test out on the 5th one next week. I really enjoy the training as I only get outside to ride with the group 1 day a week and when I do I count it as a workout on your 14 days.
I did do one 45 min time trial test (on the trainer) after the 4 time thru and averaged 407 watts for the 45 minutes.
Your training really works for me as long as I take a week in-between sessions to recover. Those weeks I just Versa Climb.
Thanks for your help
Phil

]]> By: Dickie http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/comment-page-1/#comment-68515 Dickie Sat, 11 Dec 2010 18:40:04 +0000 http://www.training4cyclists.com/?p=465#comment-68515 Hi Jesper I will definitely be doing the VO2 program this year- but how long should I leave after the two weeks is complete to see the effects of supercompensation? Thanks for the site and ebook- you have really helped simplify training concepts for me Hi Jesper

I will definitely be doing the VO2 program this year- but how long should I leave after the two weeks is complete to see the effects of supercompensation?

Thanks for the site and ebook- you have really helped simplify training concepts for me

]]> By: Jason http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/comment-page-1/#comment-67980 Jason Tue, 07 Dec 2010 17:32:39 +0000 http://www.training4cyclists.com/?p=465#comment-67980 Wabs - I've done this program before with a HRM and on the shorter intervals I just used perceived effort to gauge the intensity. If a 30 second interval feels too easy, just go a bit harder on the next one. If you're still breathing hard at the end of the recovery, ease up a bit on the next hard interval. It won't take long for you to hit the right intensity. If you're doing the program on an indoor trainer, you can also use your speed (or gear & cadence) to judge the intensity. The power required to spin the trainer at a given speed should be fairly constant. In my opinion, it's better to do this type of training at a slightly wrong intensity than to not do it at all. Wabs – I’ve done this program before with a HRM and on the shorter intervals I just used perceived effort to gauge the intensity. If a 30 second interval feels too easy, just go a bit harder on the next one. If you’re still breathing hard at the end of the recovery, ease up a bit on the next hard interval. It won’t take long for you to hit the right intensity. If you’re doing the program on an indoor trainer, you can also use your speed (or gear & cadence) to judge the intensity. The power required to spin the trainer at a given speed should be fairly constant.

In my opinion, it’s better to do this type of training at a slightly wrong intensity than to not do it at all.

]]> By: Wabs http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/comment-page-1/#comment-63983 Wabs Thu, 14 Oct 2010 13:12:14 +0000 http://www.training4cyclists.com/?p=465#comment-63983 Do you have any tips for cyclists that are not using powermeters? I read in your other articles that it is not possible to do such training with hart rate monitors because the reading will not be accurate for short intervals. Is it better for cyclist with hrm's to skip this kind of training? Do you have any tips for cyclists that are not using powermeters? I read in your other articles that it is not possible to do such training with hart rate monitors because the reading will not be accurate for short intervals. Is it better for cyclist with hrm’s to skip this kind of training?

]]> By: ian humphreys http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/comment-page-1/#comment-62142 ian humphreys Tue, 31 Aug 2010 12:03:50 +0000 http://www.training4cyclists.com/?p=465#comment-62142 Hi Jesper, seems to be very effective. I managed all sessions exexpt the 2x3' full gas, cracked with 15'' of the last effort. All the training was done on the computrainer in coaching software, you write the file and the computer loads the resistance, the test was also done in this. I had two easy days and had to test as i did not want the to test too close to race day. I am aged 56 and managed the volume fine, in fact the fartlek session i just made an amalgam of everything i had done in the past days with minimum effort of 50% of 5'power turned out to be the most challenging. My race, I ride 2k 2.25, however the SC champs were over 3k with 2 rides, legs felt bad on Saturday, on Sunday race day fine. I recorded a 3.53 in qualifying and in the ride off for bronze went for it recording 3.47 winning the ride off by 4''. My time was even faster than silver. Historically I would ride 1''-2'' slower in my second ride, but to go faster by 7'' unbelievable. During some of the training I did felt like around lap 6 when breathing kicks in, and thought this is what i need, ok power was a bit lower but you were exercising you Vo2. Very pleased, Pete rode fantastic Many thanks, Ian Humphreys Hi Jesper, seems to be very effective. I managed all sessions exexpt the 2×3′ full gas, cracked with 15” of the last effort. All the training was done on the computrainer in coaching software, you write the file and the computer loads the resistance, the test was also done in this.
I had two easy days and had to test as i did not want the to test too close to race day. I am aged 56 and managed the volume fine, in fact the fartlek session i just made an amalgam of everything i had done in the past days with minimum effort of 50% of 5′power turned out to be the most challenging.
My race, I ride 2k 2.25, however the SC champs were over 3k with 2 rides, legs felt bad on Saturday, on Sunday race day fine. I recorded a 3.53 in qualifying and in the ride off for bronze went for it recording 3.47 winning the ride off by 4”. My time was even faster than silver. Historically I would ride 1”-2” slower in my second ride, but to go faster by 7” unbelievable.
During some of the training I did felt like around lap 6 when breathing kicks in, and thought this is what i need, ok power was a bit lower but you were exercising you Vo2. Very pleased, Pete rode fantastic
Many thanks, Ian Humphreys

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