Which VO2 Number to use for intervals
So if we use 110-120 of our FTP (95% of the 20min test NP) for VO2 sets....why do we do the 5min. Test to establish our MaxVO2?...or is that not really what we do the 5min. test for?...or if there is a difference....should we use the MaxVO2 number from the 5min. test or the caculated one in our training zones??
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My 5 min test is always lower than 120% of my FTP, so I use 120% of my FTP as my VO2 max power target.
..Thanks Peter...get that. But what if your 5min. test is greater than 120% of your FTP...my FTP (95% of my 20min NP) is 205...my 5min. test was 265...120% of my FTP is 245.....so which do I use?
The idea is to use your FTP as the standard off which to base bike intervals. So when the plan says "110-120%" that means of FTP. That first hard five minutes of the test is not meant to set a standard for VO2 interval work. Over time, though, you can use increases in that number to demonstrate how you are improving your "VO2 max".
A true test would be so all out that you would not want to any more biking that day. Cyclists look at measurements of the 30 sec power, 1 minute power, 5 min power etc to see (a) what kind of biker they are eg sprinter vs TT specialist, etc and (b) to train for specific aspects of a road race with surges, short steep climbs, etc.
One other thing: look at your ratio of 5 min:FTP if it low (less than, say 1.14), you will benefit from more "VO2" work If it is high (say, over 1.22), then FTP work is what you need more of.
Thanks Al; and based off my first workout It works...I pushed the first 1.5min to the higher number but realized the FTP based number was more realistic...
As to the exact way to parcel out workout time in the OS for various physiologies and differing strengths, why not attend one of the upcoming OS webinars with the coaches, and raise the question there, or in the macro.micro threads, or in the general training forum?
Good thought Al...I've been rereading as I can find information...racing with a pm...looking for advice and information; Jason...for me the discrepency was narrower 265 on the test...245 calculated....so I rode them 255....(truth is I did the first at 265..which was all aout...but that didn't feel right for doing 6 with the appropriate effort in between in aero...it also made sense that like with FTP sets...your not actually riding at FTP your riding slighlty below FTP...again maybe I'm making a mess of the thinking...and I willl continue to probe and test.
The reason is that for you guys, your VO2 max isn't limiting your FTP, so you may as well get another FTP workout each week.
And I agree with John, I would use the higher of 120% of FTP or your VO2 max (assuming that you are going to do VO2 max sets).
So today I did my 2x8' FTP sets and they felt just a tad on the easy side as well. I was an EN member in 2011, but I also self-trained with these FTP workouts in 2012 and 2013 so I'm very familiar with what they should feel like. However I've been entirely HR; using virtual power in Trainer Road is my first time with power so I have no legacy power data to refer to, just speed and HR. And comparing todays speed and HR data with legacy data in Garmin Connect confirms that I underperformed today.
Perhaps I was too conservative during my 20' FTP test effort. Looking at my test results, there was absolutely no power drop off at the end, its a straight line. Which of course is a good thing, but also makes me wonder if I still had some gas in the tank. I think for next week I'll adjust my FTP number in Trainer Road up 100% of the FTP test instead of the 95%, and see how I feel next week. However even with that adjustment my VO2 target in Trainer Road will still be below my 5' VO2 test effort. FWIW I'm a big guy at 6'4" 210 lbs and have a weightlifting background so I also fall into the category that Al describes.
Regarding the VO2 workouts, should I just mentally target my 5' VO2 test number instead of the calculated target that Trainer Road gives me, or should I use the 'workout intensity' field in the Trainer Road app to kick my VO2 workouts up to 110% or so?
It sounds to me like you underperformed a bit on the test. If you have anything left in the tank during a test you should empty it. If you don't literally fal of your bike in a panting, sweating heap after your test, you left some on the table. If you didn't get a bit of tunnel vision while the clock started to move very slowly or even feel like it was going backwards for the last 30 seconds then you probably underperformed a bit. I like to think of the last 3-4 mins of that 20’ segment as a new VO2 test and literally she'll myself.
Since you're new to power, it will take you several tests to master this, so don't worry. But instead of simply swagging a number, I'd just take your next FTP workout day and instead of doing the prescribed workout, simply do a thorough warmup and then another FTP test. Then you'll know for sure. Try to hit roughly the same VO2 number as your last test, but know what number you'll have to hit in the 20' segment such that 95% of it will give you the right FTP number to be in the context of that 120% rule of thumb. Then take the first 5 mins at your average power from the 20' segment of the last test and then add ~5W every 5 mins and then treat the last 3-4 mins as an all out effort (think vO2). Put in your mind that you WILL hit your new FTP target, then go get it. If you blow up spectacularly in this attempt, well at least you will have gotten a good workout and you will have learned something as well (while actually validating your original test).
Thanks for all the advice, this has been a great thread!
p.s. Welcome to the 300 club!