Week 9 Bike Thread -VO2 start
Today was the first VO2 session for me:
4 x 2.5@298/303/301/302 Z5 for me from data tool is > 287. ~182 for the rest intervals. Felt like it went pretty well.
Then 20@219 (.84)
Warmup & cooldown added came to 58mins. Will see how I recover for the next session.
Cheers
Ian
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Ian the Z5 is more of a HR target. The Vo2max power level will be around 120% or 313 watts off your FTP in the signature....
Nice work though today. Doing my tonight and looking forward to them in a painful, ready to suffer, kinda way
@Hayes - @#$# - thanks for pointing out my error, I did see Z5 and looked at that in the data tool where it says > 110% where I have my power numbers and completely overlooked the training plan of 120%. Will atone for my mistake next one.
I'm looking forward to mine in a sick sort of way. I just wrote my ERG file and the work watts are 294! Yikes.
So mthe 30/30s from last year are gone and goal is to hold 120% for 2.5 minutes straight?
Yup. It's derived from the Power Hack RnP did a couple years ago.
Put a fork in me.....4 X 2.5 @ 120%, 114%,114%,115% went out way to hard in the first way and limped in. The rest of the intervals couldn't finish at the 120% target. Still hurt, need to toughen up on the mental side.
Entire workout (225 watts):
Duration: 55:58
Work: 754 kJ
TSS: 81.2 (intensity factor 0.937)
Norm Power: 244
VI: 1.08
Aw, RIP 30/30s. Man, I used to love the VO2 stuff...I might be changing my tune tomorrow...
I am missing the 30/30's allready myself. Much easier to fake than 2.5 minutes. Should be, err, fun...
Welcome! The 30/30 were 30 seconds @ 120% of threshold with 30 second rest. It was repeated about 5 to 8 time followed by 2.5 minute rest. Then the entire set was repeated two other times.
Looks like the 30/30s have been replaced with 2.5'/2.5' sets at 120%.
The way I look at hacks is that it is a modification to the normal training plans. Last year a sub set of the team did the power hack. RnP modified the normal OS. The learnings were then adapted to this OS. Another common hack is to add a half marathon toward the end of the OS by adding more volume to the training sessions. WSM let me know if I got either wrong.
Geoff
Power: 142 346 256 watts
# 1 Heart Rate: 117 166 155 bpm
Cadence: 66 106 98 rpm
Speed: 17 24.5 22.6 mph
Pace 2:27 3:31 2:39 min/mi
Hub Torque: 5 11 7 lb-in
Altitude: 799 802 801 ft
Crank Torque: 173 346 221 lb-in
# 2
Power: 157 310 245 watts
Heart Rate: 126 166 158 bpm
Cadence: 80 102 92 rpm
Speed: 18.6 23.6 21.4 mph
Pace 2:32 3:13 2:48 min/mi
Hub Torque: 5 10 8 lb-in
Altitude: 795 797 797 ft
Crank Torque: 166 312 224 lb-in
# 3
Power: 105 306 236 watts
Heart Rate: 125 168 156 bpm
Cadence: 74 106 89 rpm
Speed: 17.1 21.9 20.5 mph
Pace 2:45 3:30 2:56 min/mi
Hub Torque: 4 10 8 lb-in
Altitude: 795 797 796 ft
Crank Torque: 84 304 226 lb-in
# 4
Power: 131 395 232 watts
Heart Rate: 124 169 156 bpm
Cadence: 65 100 88 rpm
Speed: 15.2 23.3 20.5 mph
Pace 2:34 3:56 2:56 min/mi
Hub Torque: 5 12 7 lb-in
Altitude: 795 797 796 ft
Crank Torque: 159 348 222 lb-in
30 min at zone 3
Duration: 30:18 (30:19)
Work: 287 kJ
TSS: 36.9 (intensity factor 0.855)
Norm Power: 160
Entire workout (149 watts):
Duration: 1:00:17 (1:00:59)
Work: 539 kJ
TSS: 85.8 (intensity factor 0.93)
Norm Power: 174
Jumped on the dread and tore into the easy pace a hill strided......
Starting to believe that 295 FTP target Rich gave me in the Heads/Tails deal is doable.
Much harder than 30/30's. If it makes you feel any better, they took us up to 6:00/6:00's in the Power Hack. That was pure evil. Regardless, the 2:30's were very hard for me this morning. The first two were somewhat manageable but the last two were a struggle and I faltered on the last one with 30 seconds to go. Stopped for a few seconds then picked it up again. I also did 2x10 at 85% and found that to be very challenging also.
I hit 304, 304, 296 and 294.
I finished up with a nice easy 4 mile run with Karin. No Garmin.
With that in mind, I've never done a dedicated block of Vo2 work. I've never been a sprinter and am excited, yet apprehensive.
If my math is correct I have to hit near 345 watts? I don't forsee that feeling too good.
Eric--your math is right.... Sorry! :-)
Those did suck today. 120% is tough, but with new FTP number it is even tougher! Good stuff. I cranked up the computrainer this morning in ERG mode--which means there is no stopping the pain. During the warm-up the 3 minute sets @ 100% felt tough. Ditto everyone elses experience in the 2.5s. I did get all four in today. In the spirit of full disclosure I did not finish the Z3 portion of the workout. So back to the grind stone on Thursday for part II. See now I have to do it all on Thursday--you guys keep me accountable! It will be about mental thoughness on Thursday.
My pain cave is in my basement--next to the TV and the xbox. Two of my kids were sleeping down there this morning. I'm sure they were not happy with my huffing and puffing!
I owe, I owe, It's off to work I go.
Just off the bike workout....that was a welcome break from the long Z4s.
4 x (2.5'/2.5') @ 214/214/217/219W
10' @ 156W, IF: 0.825
10' @ 156W, IF: 0.824
20' run @ Z1 with strides.
Feeling rested and ready to go!
18' warmup
4 x 2:30 @ 278W, 274W, 275W, 275W
22' @ 189W, 91RPM, IF .845
Total bike 60', TSS 77.8
20' Z1 run incl 5x strides, TSS 23.6
In the last two years I never saw much of a benefit at all from the 30/30s. They seemed easy and didn't do anything for me. The power hack/clinic had mostly 3'-5' intervals at ~120% and those hurt really bad but after 6 weeks of that I saw a great increase in my FTP.
The 2.5/2.5 is so painfull but feels like such a better workout than the 30/30s as I feel like I actually did something this morning.
Remember work works!
Done. All were right at 120%, and then did 15’ right at 85% (20' WU + 5' CD = 60min). The 2.5 wasn’t as bad as I had expected. I think it helped reading about people dreading it, so I dreaded it, and then was pleasantly surprised. The first one actually hurt the most, then felt better from there. All were within a watt of each other. The 85% felt easy to begin with, but quickly turned to not fun. Was happy when that was over.
Rode 4 x 2.5' @ 310, 306, 301, 305. 1 x 15 @ 210, 1 x 1 @ 431. Legs were shaking both after the 4th 300+ interval and at the end. I know that one minute thing wasn't on the list but I had a gaping hole there on the left side of my power plot. :-) Those last couple 2.5 minute intervals were pretty darn rough. Clear enough that this is a place where work is due.
Easy 25 min run on the home Tmill with strides, as per the list.
@William - solid output there brotha!
I loved the workout
(once it was over.)
Needed 335W but hit 340W+ on each of the 4 X 2.5’ intervals and held 65%+ in between. Finished up with 21 min at .88 IF. Was definitely different and tough but maybe not as tough as a 2X20’ @ Z4.
connect.garmin.com/activity/60922752
Supposed to be 70ish here on Thursday too, so I'll get outside and ride some more! I love vacation!
I did Saturdays 2 X 15, 1x5, 2x15's yesterday which made todays V02 workout a little more challenging. 2.5's were @ 317, 306, 308 and 313 1 X 30 @ ; 216 That 30 min set at 85% was challenging to hold with those tired legs.
30 min run w/ 5 X 20" hill strides felt pretty good. Happy to have reached the VO2 workouts, nice change of pace (pun intended)
1 X 2.5: 323W (120%)
1 X 2.5: 328W (122%)
1 X 2.5: 327W (122%)
1 X 2.5: 328W (122%)
1 X 30: 217W, IF .807
Total bike: 1:00:01, 243W, IF .905
E run and strides on tread
I made the same newbee mistake...did 110% vs. 120% on my intervals. Did intend to hit it on the lite side this first time around to see what to expect from VO2 work. I'm tired but should rebound quickly for tomorrow. Here's the numbers:
@Matt - I'm trying to make the most of my CompuTrainer and I'd appreciate your help. How does one write an erg file?
Thanks!
The run was tough at the start, but at Z1, easy to stay the course. Time to focus on tomorrow - took the mountain bike out to get accurate measures for 1/8 and 1/4 mile neighborhood stretches. Once again, close enough to 200m and 400m to get the intent of the wko in. See you all tomorrow!