Comments on: Optimal Bike Training: Threshold Power vs VO2 Max

By: Gerry

Gerry — Thu, 07 Jul 2011 09:27:08 +0000

Hi folks,
I am quite sure lots of vo2max intervals give you a lot of bang for the buck (ie. power increase per training hour spent). But like anything, there is no free lunch. Muscles can adapt quite rapidly to new stimuli but there are other parts in your body that cannot adapt at the same speed. I.e. joints, sinews, ligaments etc etc. Pushing your form to the top with more intervals weeks before an important race is fine. However for long term sustainable performance increase you should pay attention to all aspects i.e. you will need sub-threshold base training, ftp training, vo2max intervals, sprints etc. Keeping training volume inverse to intensity. If you for example ride 3 times a week for 4-5 hours/week I’d suggest something like 1 x 2h sub-threshold plus 2x (2x20min) ftp, and every second week replace one ftp session by a (6x4min) vo2max session. 3-4wk’s before a race you can try to substitute a ftp session by v02max every week. 2-3 weeks before the race replace both ftp by vo2max but keep the base training. After the race drop the vo2max for a while. If you want/can train more try to add a sub-threshold or ftp session first, and only then do a vo2max every week. When you feel pain (i.e. inflammation) in you signews pause first and start only sub-thresh sessions for a while. Keeps you healthier. Just my 2cents.
BTW: I did almost everything wrong in my youth and learned my lessons, now I think I know better and I am coaching my son, he is one of the top ten youth triathletes in switzerland, he trains about 6-8hrs/week (year avg). while his competition does 10-15hrs.

By: Patrick

Patrick — Fri, 20 May 2011 11:04:06 +0000

I have read in many places that it takes 1.5-2 minutes before you hit vo2max power. In this case, wouldn’t a 3x3x3 workout really not do a whole lot for vo2max? I.e. wouldn’t longer intervals at slightly below vo2max power be better?

By: Robert

Robert — Thu, 06 Aug 2009 02:52:55 +0000

Hi im studying fitness and cant seem to find the result and consequence of additional exercise above the VO2max?
could you help me understand this area better.
thanks rob.

By: VO2 Max Booster träningsprogram. « Jesper Hjortsberg

VO2 Max Booster träningsprogram. « Jesper Hjortsberg — Mon, 13 Jul 2009 10:07:37 +0000

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By: marvin tolentino

marvin tolentino — Sat, 13 Jun 2009 18:57:39 +0000

I e-mailed earlier about the terms yopu used on your program and i think i got but i dont have a power meter.can i use results from a heart rate monitor instead?
thannks!