How To Boost VO2 Max With Cycling Workouts

[@coreyreeder3549]

Hahaha! I laughed out loud when you mentioned talking less Scottish. Then I thought, actually his accent is pretty thick. I love it, and I love the advice

[@BulletproofCycling]

Haha thanks Corey - I thought I would just have a wee laugh with it. Thanks for engaging in the content 👍

[@richardcmacnamee]

Scott - Excellent video and explanation. You are a fabulous coach.

[@BulletproofCycling]

That is very kind - thank you

[@HeyWattsUpCycling]

speaking about bad sleep. I started wearing my hr monitor to bed and I sleep around 50bpm (max 191) but at a minimum a dozen times a night hr jumps to around 100. Vegan, no drugs, no alcohol, no matter what my training or diet was that day.

[@vincentslusser9205]

That's a good thing. During R.E.M (rapid eye movement / deep sleep / sometimes dreaming) your heart rate will rise.

[@SpeedBoosted911]

Thanks Coach. I've noticed how being in Vo2max zone - lowers the HR in next day or two for the same power. It's an amazing boost. p.s. Back on the rails, with higher fitness and FTP, going to perform these vo2 once or more per week, still in Base period :) p.p.s. The issue with legs and hamstrings hurting was found - it's the Neo2T trainer that made me suffer mostly, when going low wattage - the resistance it makes very different from the road, so one day when i had these 120w per 140bpm with leg pain - i did a test and after 3 hours went to ride outside on the road and....no pain, watt/bpm Ok suddenly :) Since then i changed approach and progressing.

[@BulletproofCycling]

Brilliant Alex. I am really pleased to hear this 👍

[@ianhoskings1199]

Single best explanation of V02 Max and how to train for it

[@Barrygee]

I find it incredible that we can do what we do considering that we use 4% at best…imagine what the human body could do if we could use the full 20%

[@BulletproofCycling]

Some are higher and some are lower but it’s an eye opener when you look at our efficiency

[@HamRadio200]

looking forward to boosting my VO2 max

[@richdiorio3650]

Great video! I'm 71 and want to improve my VO2. I love to ride my bike how long do I ride and does my heart rate need to be at a certain level to improve my VO2? Thanks

[@davenorth3750]

Thanks coach great help

[@BulletproofCycling]

Happy to help!

[@robferrari1]

Where are the workout lengths?

[@davidquinn711]

Thanks for this coach! did the first build session today and felt really good! after coming off 4-5 min blocks of Vo2 it was a nice change, will give the 2nd build session a go in a couple of days, would you advise a couple of these shorter sessions per week?

[@BulletproofCycling]

Yep that workouts work nicely 👍👍👍👍

[@rizalrb]

Thank coach.. From Malaysia

[@BulletproofCycling]

Thank you Rizal 👍

[@amarramoul4027]

how can be done on a road has so much Hils such as my town ?

[@kathrynmckayepretty6374]

👋 mind sharing the link to your other channel please? Many thanks from 🇨🇦

[@BulletproofCycling]

Hi Kathryn - other channel is just where I share Patreon videos it they are private for members 👍 🇨🇦🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@dave12059]

Mighty good lecture!!!

[@BulletproofCycling]

Thank you 🙏

[@saskaboh26]

I like your scottish accent :D

[@BulletproofCycling]

Thank you 🙏

[@kudosbudo]

no link.

[@pamelaconnor2720]

Where is the link to the workouts?

[@BulletproofCycling]

Open up the video description Pamela and you will see the link. Use the code I have above the link to get for free 👍

[@semiephemeral9]

great video. MORE SCOTTISH IN FACT!

[@stevenhudson6843]

Is the insta functioning?

[@HarryPotter-wm3kf]

Really ! You are awesome! Even though your accent is ... well. I very much enjoy your content... keep it up. Too bad that you are on the other side off the Northsee ;-) Cheers from Hamburg / Germany

[@BulletproofCycling]

Thank you 🙏 this is my polite Scottish accent 😂

[@bartix5839]

are 20 20s good for vo2max ?

[@Harrykararamis]

I just purchased this Vo2 max workout and downloaded it onto your app on my iphone. Would you recommend that I do this work out as you suggest for the week and then repeat it for a second week or should I follow an alternative plan for the 2nd week ?

[@BulletproofCycling]

Hey Harry - thanks for that 👍👍 As I mentioned in the training plan chat box - I had to load all 3 into one week to meet the TP requirements for sharing. If you do all 3 then make you spread them out and try and go easy in any other workouts. I would recommend repeating them before moving on but try repeating them in order - so do the first one twice etc. if you look at the structure then you can easily see how I have built them and repeat the process yourself 👍👍👍👍

[@stuartmclean3843]

Erg mode yes or no

[@Pleasure_Baron]

Nontraditional student here. I am graduating from engineering school in a couple weeks and starting to get back into shape. I have cycled throughout my 20s and 30s before I started upper division courses. Never did HIITs, mostly just biked 60-100 miles a week. Raced at the local track once a week for a season, wasn't competitive but survived. I'm a little older now and noticing the past 35 effects ever so slightly, especially after finishing sitting at a desk studying for the last two years (I am 37). My question, thanks to your channel, I realize I can't skip the HIIT training sessions, but what if I really like getting in one long ride at least every other week (40-60 miles)? How would you recommend fitting this into a week with 3 HIIT sessions? I assume maybe I trade a HIIT for a long ride for the sake of recovery? Great channel I plan on buying a base plan after I graduate. Thank you. Love the accent.

[@BulletproofCycling]

Hey Niko, thanks for the comment and congrats on your studies. Bottom line is that your cardio vascular system is key. Riding long periods often and consistently at steady pace is crucial. HiiT work can create a great endurance stimulus but can't quite develop mitochondria the same way as those long rides. The fact that you developed your CV system when you were young is great. It will be easier to activate but you are correct, the older we get the tougher it is to recover. I would suggest that may need to develop your joint strength from all the sitting etc. Your fitness may be good but joint strength and health may be a factor. Doing 3 x HiiT is a week is a lot to be honest but depends on what your overall time available is. I would actually suggest doing only one or two and then trying to increase your wrap around time with steady state controlled riding that pushes you but doesn't exhaust you. You want to ride because you want to and never because you have to! Hope this helps

[@guymorris6596]

How is v2o max determined?

[@BulletproofCycling]

👍

[@guymorris6596]

I meant vo2 max. My mistake, I'm just tired and sore.

[@BulletproofCycling]

It is normally calculated from a lab test where your exhaled air is measured at increasing levels of exercise as you work towards exhaustion. You can sometimes get it measured at universities with sports labs 👍👍👍

[@gerritfourie2239]

no no no Scott!!!,,,,keep speakingSCOTTage!!!! Wellington, RSA

[@BulletproofCycling]

👍👍👍

[@BenAroundo]

VO2 Max improvement? Hint. Cross country skiers have the highest ( study how they do it ). Oh yeah, wolves and other animals have way higher VO2 Max than humans so study their life style. Developing more efficient athletic bodies is counterintuitive and it's not " I had a hell of a workout".

[@BulletproofCycling]

I mention the xc skiers in sone of my podcasts. More working muscles obviously than cyclists but my push to have folks understand the full range of health gains outside of workouts is essential 👍

[@hubertshrum6371]

My girlfriend is now expecting me to be a Sexy Superman because I follow your information. I keep telling her I will ride faster and longer, which she says "that is a Sexy Superman". I think I might be in trouble Coach. Thank you the Training plans and have a Great ride.

[@BulletproofCycling]

😂😂😂😂👍👍👍

[@daryl4841]

Sounds like she is a keeper and is supportive of your training goals. I don't think my wife cares one way or another if my cycling performance goes to elite levels or if it takes a nosedive and I get out of shape.

[@yimchingwanedmond7094]

I like your Scottish, Coach

[@BulletproofCycling]

Thank you

[@Jaaaaaffff]

Oof, people asking the quiet parts out loud

[@BulletproofCycling]

👍

[@madyogi6164]

9:30 Lol...

[@BulletproofCycling]

👍😂

[@billstowe2]

Please never speak less Scottish!

[@BulletproofCycling]

😂😂😂 👍👍👍🏴󠁧󠁢󠁳󠁣󠁴󠁿