What does 3x(3+3) minutes VO2 max mean?
I have often been asked the question ‘What does 3 x (3+3) minutes VO2 max mean?´ so I thought it would be a good idea to spent a short post on it. 3x(3+3)min VO2 max means 3 times 3 minutes maximal effort with recovery periods of 3 minutes between each interval. (3min hard work, 3min recovery, 3min hard work etc.) VO2 max refers to the intensity you shall try to maintain through the intervals. It’s clear that you don’t know what your actual VO2 is, but when you have tried these intervals a couple of times you will know how to pace yourself. The important thing to remember is that you are supposed to ride as fast as you can for a period of 3 minutes (but not faster than you can repeat it a couple of times). It is not possible to use a heart rate monitor for pacing because of the delay of the heart rate but can be a good indicator of your performance afterwards. A power meter like SRM or PowerTap is very useful for such pacing. Yeah, they are expensive, but strongly recommended if you are a serious cyclist. In the recovery periods it is a good idea to do some light pedalling to remove metabolites. That will make it easier for you to make the following interval at the right intensity.
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suitcaseofcourage said,
February 23, 2007 @ 7:46 pm
Very helpful! Thanks for posting this. I actually knew the answer, but your explanation of VO2 max is the best short description I’ve seen. But what if I did as hard as I could all three times, but the avg. speed and/or cadence went down each time? I don’t have a power meter, but I expect that would mean that I was putting out the same effort, but not the same power. Would that be sufficient? or is it better to go (relatively) easy for the first interval, moderate for the 2nd interval, and hard for the 3rd interval so the avg speed/cadence is the same for each interval?
Jesper Therkildsen said,
February 24, 2007 @ 10:56 am
You shall try to maintain the same power output in all intervals so you train with the same VO2 in all intervals. If you go too hard in the first interval, you will not be able to achieve your VO2 max for a sufficient amount of time in the remaining intervals. Thus, you get less time at your VO2max.
When you don’t have a power meter, using your bike computer for pacing might be a good idea. Try to keep the same speed at all intervals. If you discover that your speed goes down in the final interval, then you will have to slow down next time you go for an interval session.
steven said,
July 12, 2007 @ 10:41 pm
Hiya,
i got a question about that insensity of that training. I was told by a sports medic, that its not healthy to ride and train in these regions, cause the lactat (Vo2 Max means about 10 lactat) is like a poison to the muscle…and it destroys it. I always thought the trick in cycling is to stay as long as possible aerob, well at least be able to burn still fat in high intensity regions to not produce high values of lactat. I thought this is trainable with massive long distance rides…
cheers,
stevo
Jesper Therkildsen said,
July 13, 2007 @ 10:01 am
Steven,
It is very well documented that training at VO2 max is one of the best ways to stimulate further VO2max. I guess there are very few coaches that believe in pure long slow ditance training now.
It is clear that in races you will have no interest in hitting VO2max because that will weaken your chances of winning, but in a training situation it is strongly recommended to work with high intensity regularly.
Long slow distance training has a very low stimulus to the VO2max - especially in very well trained athletes.
Scott Grimshaw said,
April 23, 2008 @ 3:55 am
Jesper,
You have an excellent web site, and your training information is totally accurate!
I have been doing the 3 x 3 VO2 max intervals for approximately 6 weeks. I have achieved the greatest fitness increase I can ever recall. I can leave my riding companions with ease on steep climbs now. Last year I had great difficulty just staying with them.
They now believe I must be on performance enhancing substances:)
Thank you for your efforts!
Jesper Therkildsen said,
April 24, 2008 @ 11:21 am
Scott,
Thanks. These intervals are tough, but makes you (a lot!) better. VO2 max is essential for performance in most cycling events so every serious cyclist ought to do these intervals once in a while.
Jesper