VO2 Max Training: How To Do It Right (Ask a Cycling Coach 349)

Learn how to do your VO2 max training right, how cycling training should feel and more in this Quick Clip from episodes 349 of the Ask a Cycling Coach podcast!
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[@brianbolton5566]

Your body is not a system of switches, it’s a system of faders is something that I didn’t know I needed to hear, but I definitely did.

[@AnvilAirsoftTV]

Thanks. Interesting discussion.

[@blaquaman1739]

My first time trial is next weekend. I’m on my way to practice the course right now. Hopefully listening to you guy’s advise I’ll be faster than last practice 🙏🏾

[@TrainerRoad]

YOU GOT THIS!!!

[@blaquaman1739]

@@TrainerRoad even tho my bike computer popped off when I hit a bump and had to stop to put it back on I was faster than last time 🙌🏾

[@tylerf1674]

Just learned that I am not supposed to be enjoying the VO2 workouts :(. I don't mind the workouts until maybe the last 30 seconds of the last interval.

[@brianfreeze1873]

How about SMO2 (muscle oxygen) with Moxy reading? Have you had any experience with that with VO2 intervals?

[@stuartmclean3843]

Should u do v02max on erg mode if on the trainer?

[@colokurt1]

So the question at 3:00 , what is the answer? I feel like the answer was yes, but it was a vague and indirect answer

[@Clauds43]

In doing VO2 max workout is it advisable to turn off the erg mode?

[@martinbogadomartinesi5135]

yes

[@mannyvelo]

Why. Serious question.

[@suetaylor5758]

I’m new to using a kickr and new to TR. I just did my first VO2. 30 seconds at 120% 30 seconds 60% 15 x3. It takes me at least 15 seconds to get to 120% and I have to stop or backspin for about 10 seconds into 60%. Am I getting VO2 max training? Any suggestions?

[@joeyr4869]

You’re definitely training in VO2 max. My recommendation would be to turn the workout intensity down a percent or two until you can make it through the rest interval without stopping. If you are using Erg mode on your trainer, it will always take a 10 or 15 seconds to increase resistance but you can always put your trainer in standard or resistance mode and punch it right when the interval starts to get to your target power immediately. Hope this helps!

[@richardmiddleton7770]

I would do the off interval at less than 60%, maybe 30-40%. And do the on interval closer to 150%.

[@SportsCentreLo]

My favorite is 6x 3 min at V02 max with 3 min rest at Z2.

[@mtblife5102]

Can you guys make sure the outro isn't twice as loud as the rest of the video, really hurt my ears there

[@TrainerRoad]

OPE! We'll fix that. Apologies!

[@cracked229]

LUL

[@timtaylor9590]

whats 5 5 5 ?

[@richardmiddleton7770]

5 on, 5 off, x5.

[@CharlesWestinghIII]

"It depends... what you're measuring, what you're after, how you measure...", that's no advice. Specify the "VO2 range" Specify the "cardiovascular effect" Specify the "muscular effect" Specify "Peak Aerobic uptake" If you name them you should be able to tell what they are and how you know you're "hitting them"

[@The123fiona]

I found Hannah's explanation to be very confused. You're only doing VO2 max work to load your cardiovascular system to increase your oxygen uptake and utilisation by making your heart more efficient. From that perspective the correct HR range is THE relevant parameter. The power range is a secondary means of achieving the required HR range. It can be ignored as long as you can keep the HR where it needs to be.

[@richardmiddleton7770]

That assumes you know your max HR from day to day. You could be near max HR but not at vo2 max. Likewise there might be days where you cannot get your HR up but you're breathing out of your a***!

[@pierrex3226]

That was confusing, inconclusive and largely counter productive?

[@stephen9572]

Poor answer.Lacked clarity amid the juvenile giggling