Killer intervals for VO2 max
For a cyclist a large aerobic engine is essential. When you go for a ride you stimulate your aerobic system, but how much stimulation depend on the intensity you ride with. Trained cyclists need a greater absolute and relative workload to keep improving the VO2 max. Thus, if you are an experienced rider, it is necessary to do hard intervals or races to make further progress. Elite athletes will some time reach a plateau where there will no longer be significant increments. At this level the riders train to work at VO2 max for a longer time.
Maximum power test
As I have described previously in ‘How to train with a power meter for VO2 max’, it is a very good idea to do a 5minutes all-out test to find your average Watt at maximum oxygen consumption. There other tests, but I think that this one is easy to use and still very reliable. You can do the test on a stationary bike or on the road if you are the lucky owner of a power meter.
Killer intervals for VO2 max
All intervals should be done with an intensity found in the maximum power test.
1. 3 x (3 + 3min.)
This one is a winner. Done correctly you got 9 minutes effective training at your VO2 max. You can make a little twitch to this one by making the recovery period shorter. That will give you more time with maximum oxygen consumption.
2. 5 x (40 + 20sec.)
I like this one very much even though it is not as effective for your VO2 max as interval program no. 1. It is though very good for race preparation and is very often used in the personal training programs I make for my riders. Normally I recommend 3 to 4 sets.
3. 1 x 5min
This is the hard way. I do not recommend it, but it works.
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Hamish Ferguson said,
December 31, 2006 @ 8:42 am
Now we see on cyclingforums.com that people do up to 10 X 5min of V02max training using the Andy Coggan level 1-7 zones of training intensity.
If I train like the above my heart rate doesn’t get close to it’s maximum. It is usually about 20 beats below.
If I follow your guidelines I suspect I would hit a max HR each time. Do you think the two forms of training are correct and should be periodised according to need in the training year?
Jesper Therkildsen said,
January 1, 2007 @ 8:10 pm
You can’t train 10×5 minutes with maximum oxygen uptake. That is simply not possible. Most people can do an effort of 4-8 minutes at their maximum VO2 (and then they are completely done).
10×5minutes can be a good workout, because you get a lot of time at high VO2. This is very good for your aerobic endurance and VO2max. 3×3 intervals has a higher impact on VO2max.
It is question about training philosophy. I don’t use 10×5minutes but I use other variants of intervals with high VO2 intervals. The advantage with 3minutes intervals is you get a higher (maximum) VO2, thus stimulating your aerobic system to adapt to this challenge. These intervals are mostly in the race preparation phase, 6-8 weeks before important competitions.