Bike VO2 intervals harder than Run VO2 Intervals?
I've moved into my VO2 section of the OS plan. My last test was a 255 FTP on bike, and 51 VDOT, so my Z5 is 281 watts and 6:19 run pace. I've been doing my intervals...the bike are tough, and I feel them, but am always able to hit them. The run intervals just don't seem as tough. I bumped the treadmill up to 6:11 for my set today (4X200, 4 X400, 4X200), and felt I could have gone faster without too much addtiional effort. I totally left it all out on my 5K test, so don't think my test was conservative. Should I increase my Z5 pace for the run? Also, I've got a strange VDOT that is higher based on my half marathon time, but 5K and Marathon tend to align better.
Thoughts?
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Check out this thread: http://members.endurancenation.us/Community/Forums/tabid/101/aft/4272/Default.aspx#62723
jeremy: definitely see that thread that jennifer points out.
if you just started on the vo2max sessions, then expect that hitting all the targets on both bike and run will get more difficult as the weeks progress. especially, if you are hitting higher than expected paces or watts in the first week. you are a bit more rested coming into the vo2max, so you are better able to hammer at this point.
my guess is that if you stay true to your paces, you'll make it through the vo2max weeks more consistently. if you just ride the wave of high numbers, carefully (i.e. don't go all crazy and get hurt), then your numbers will come down eventually and maybe even lower than what you want. however, in either case, if careful, you will achieve the same benefit, since you will have taxed your system accordingly.
have fun!
gh
@Jeremy, bike VO2max zone at EN is set >110%FTP, close to middle of zone 5 as defined by Cogan, Skiba and others. That is truly the Z5/ VO2max zone. In addition to that, 2.5min interval on the bike is sufficient in length to "spool" you up to VO2max during the each interval. It takes body some time to elevate the O2 intake to max level. So for each interval on the bike even though your are putting power at VO2max level from sec. 1, your true VO2max work occurs later in the interval.
Run zone 5/VO2max zone at EN is set 5-6sec/mi below/ slower than your true Z5/I-pace as defined by Daniels. It is actually your 5K pace. While being below your actual Z5, 5K pace is sufficient enough to produce gains in VO2max zone however at a lower recovery cost compared to I-pace work. In addition to that 200/400m distances are usually prescribed in other programs at R-pace, another 30sec/mi faster than I-pace. EN does not advocate that and keeps the intervals of 200/400m at 5K pace. 200m at about 42sec or 400m at about 1:25, basically any interval shorter in length does not quite spool your O2 uptake to max. It takes several intervals to finally elevate your O2 uptake at that duration/distance. Again, we mitigate the recovery cost here vs. gain and opt for shorter duration initially.
Later in OS, you will run into 800m, 1000m intervals. Those are your true VO2max prescribed intervals. We run them at 5K pace vs. I-pace. That is more than sufficient to produce VO2 gains, again at a lower recovery cost. Remember that Thursday bike is coming.
This is the reason why your running intervals subjectively, today feel easier than bike. However, down the road as you accumulate fatigue, you will find these very stressful even at short duration and 5K pace. The methodology here implies consistent work over long time, 20 weeks is at these intensities is very long. Fatigue is cumulative.
You may get away with it now, but will not later. So, as suggested above, I would stick with prescribed paces so you don't crack 3 weeks from now. Consistent overachieving will lead to brake down. Many of us know that, it is only a matter of when not if.
Take pride in your subsequent workout feeling easier and be happy with that, even though I doubt it will feel easier as fatigue accumulates. At that point your gains may only be obscured by it.
This was all easier said than done. I know. Here I am giving advice to catch myself doing the same thing tomorrow.
If I find myself consistently hitting bike/run intervals watts/speeds that are faster than scheduled I will increase my FTP/Vdot numbers via minor adjustments in the Data Tool. This perceived fitness improvement may be real, or is perhaps the result of a less than stellar FTP/Vdot test.
Either way, I prefer to make minor adjustments rather than wait for the next test date. These modifications help push me and ensure my TSS numbers are not overstated, which, in turn, causes the WKO+ Performance Management Chart numbers to become skewed.
THanks all for the great input.
@Tucker....you nailed it. I just read Z5 and didn't do the math in my head...I've been targeting the 110% from the data tool and overdelivering by about 5%, so 5% short of my actual 120% target. Thanks for pointing that out, I'll be able to integrate into tomorrow's workout.
@Tucker - thanks for setting me straight. I just wrapped up my 4 X 2.5 120% intervals. Target was 306 and made them all, in fact I went a little high the first two as I was still trying to calibrate the effort. 315, 317, 308, 308 but I know I'll be feeling this all day.