What's the best power to use for VO2 max intervals?
Hey Peeps
I have been struggling with the VO2 max block of Intermediate OS — the bike 2.5 mins on and 2.5 mins off intervals specifically. I am quite happy with the run intervals, by the way.
As a bit of background, I have only joined EN in December and have never done a VO2 max block before. Also, during the first 8 weeks of the OS, my FTP didn't change at all. My highest FTP was in March-May this year at 227 watts — but I have only been training with power since September 2010 — before that, training was old-school (for 5 years).
I can only get through 2 or 3 before I fail to keep the peddals turning during the remainder of the intervals. I am doing them on a Computer trainer at 120% of my FTP (258 watts, and 215 watts respectively). I have been recovering for about a minute and then continue the interval — sometimes I even have to stop 3 times in the last few intervals.
Also, I can feel I am digging myself into a hole — going to bed at 8:30 at night, interupted sleep, waking up wondering how I could possibly be this tired first thing in the morning, etc.
I was wondering whether my attic was so small that 120% of my FTP might be higher than the power where I am at VO2 max? I suppose that I should have tested my 5 min max power to check that? In any case, I don't feel that I could average 258 watts for 5 minutes
I was thinking about Billat's 30/30s, 60/60s and 3/3s in the running context. The way coaches often apply Billat's insights is to get the athlete to do a 6 minute all-out run and use that pace for the work part of the interval — for example the 3 minutes work section would be at the pace of the 6 minute test.
The power analogue would be an all-out power test for 5 minutes, and use that Pnorm as the target for the "on" part of the interval.
So what do the peeps think? It would be helpful if some peeps with a small attic could chime in?
I am not seeking an early answer to this as I am now doing a HIM in 4 weeks as a B-minus race, but want to be prepared when I next do a VO2 max block..
Cheers
Peter
Comments
2.5 mins is a long interval for 100%+ work. So holding the 120% is not a given for anyone. But holding "all that you can" is the real goal, with 120% the ideal.
You're an oldster (for this game) so you've got to factor that in; especially with recovery which you seem to be aware of. Seems you need more.
Less, I'm willing to bet, will be more for you. Maybe back off the longer VO2 intervals, and/or scale back the number of them for now. If you're working to failure, you're done. It's like trying to bench press your max after you've pressed your max. You can't. Well, maybe once more but you've depleted that energy system. You can go do 30 lighter reps (or a brick run) but you can't keep sprinting effectively. Mixing my metaphors here.
Also, what and when you take in recovery food after these big efforts is quite important.
It takes (I think) at least a season to get your body used to the really hard short efforts. All the long 60-70% work of tri does not help when it comes to 100+ work. Once you adjust though, there's nothing better especially for us 50+ people than to keep redlining it. And you can do the intensity but maybe not the volume of intensity, without digging yourself into a hole.
My 2 cents, but Al T is the man to hear from.
cm
@ Peter - 1. Yes, a 5 minute all out effort (after a good warm-up) is a standard measure of VO2 max power. If you want, then go easy for 10 minutes, followed by a 20 minute "all-out" effort. 95% of the 20 minutes is then a rough measure of your FTP.
2. If you can't hold 120% of FTP for the entire set of 2:30/2:30's, you can adjust them in several ways, I believe in this order:
• shorter intervals, anywhere from :30/:30 thru 2:30/2:30, keeping the total work time the same (e.g., 4 x 2:30 = 10 minutes total work time). Personally, I start the OS @ 1:15/1:15, and work up each week by :15 to 2:15 or 2:30.
• if that doesn't work, lower the intensity. Anywhere from 110-120% is still effective.
* Finally, as a last resort, reduce the total work time.
I am now confident I can execute the VO2 max bike intervals.
So thanks again.
Cheers
Peter
Peter, just wanted to touch on your first post with my experience here. I just this week hit the 2:30/2:30 VO2 block (week 9 of OS Intermediate). Like you, my retest of FTP revealed a net change of zero...I was pretty bummed out, and am a bit relieved to see I'm not the only one! So, don't feel like you're alone there with the FTP.
I have a different problem, wherein I am capable of doing my VO2 intervals at 130% with no harm done to the rest of my workouts. Mind you, I'm only a week into it, so long term maybe I am digging a hole (I'm 38 y.o.) that will bite me, but I don't know.
My point is that I find the longer FTP work to be more challenging than the sprint intervals, and I posited to the group last night that perhaps my "personal power profile" is geared more towards fast-twitch musculature sprinting or power production, as opposed to maybe someone like you who can nail the FTP stuff but struggles with VO2 max work.
Or, maybe you're just over-reaching a bit and need a recovery week so you can get on the VO2 horse strong next week!
Good luck, keep us informed of your progress!
Jay Adams
Since then (end of week 13 OS), I have had two days rest and just started to prepare for my HIM on November 6. I will test my run this week and the bike next week and report the numbers here.
FWIW, I did a 2 hour ABP ride on Monday and was able to average top of Zone 3 (183 watts np). This is equal to be best APB ride last season whne my FTP was 227 watts — so I am thinking I could see a nice bump up in my FTP next week. Also did a 1 hour 45 min long run including Z3, Z 2 and Z 1 work and was holding myself back during the run as I didn't want to negatively impact on the rest of the week including the run test — I overachieved this run compared to last season.
So my take on these preliminary observations is that I will probably have good test improvements as a result of the VO2 max block and I expect I will surprise myself when I race on Novmeber 6. It is also possible that my week 8 tests were adversly impacted from tirdness.
I will keep you posted.
Cheers
Peter