VO2Max workouts

matthewbward

 Hey guys,

Curious about how you structure your VO2 workouts:

On the bike: After the MS, how do you split up the Z3 time?  I've got about 15 mins of it and am just doing it as one long rep.

On the run:  I'm using a treadmill which doesn't make the 200m, 300m, etc simple.  I've converted my meters to seconds based on the pace I'm running.  For me, the 200m is about 44 seconds of work.  I can guage once the treadmill hits my desired speed and just run for that time until slowing down.  Is this how you guys do these intervals on the treadmil? Also, does "full rest" imply rest effort = work effort time?

Thanks.

 

Peter Greagg

On the bike on my CT, I just do the Z3 work as a single block. Within that block, I start on a cadence of 100, and then after 5 mins I drop down to 95, then after 5 mins I then drop down to 90, and then after 5 mins I drop down to 85, and then after 5 mins I go back to 100 — and repeat until time is up. This helps me metally because it breaks up the block. Also, it helps me get more comfortable at different cadances.

For the run because I run outside, it a bit easier for me than the dreadmill but the theory should be the same.
The rest I use is equal to the time of the work — in your 200 m example, I would do the 200 m in the 44 secs (which is 5:52 mins/mile), and then do 44 secs at half the pace of the 200 m of work (which is 11:44 mins/mile).

Trent Prough

Yes you usually just sloth aimlessly in one set the remainder of time at 85%. It's so you just get used to 85% as the go to speed you settle into all the time. Make it your default as much and long as you can. Of course in bad days I'll break it up however I can to just get through It.

Run on mill is same way I do too. For recover time I take it at whatever speed I need an however long I need to fully recover for next interval. Usually for me it's EP at the same amount of time as the on time but some times I'll walk a little at first then back to 5:27 pace.

kkiefer

Matthew,
I do the the 15min as one block, like Peter I play a bit with cadence and resistent to keep it myself occupied,
I simulate a riding a 15min hill, 6-8min up (cad 85-90), 2-4min over the crest (90-95), 4-6 min bring it back home (cad 100+). Goal keep the Watt the all the same.

Run, i actually do that as well, and pick than some even number, I do that for FTP work as well, as miles do not work so well for me.
On the TM I recover by hitting the pause button, and i programmed my garmin equal rest time, which I shorten for the first 200m stuff.

Al Truscott

 I used to do the time thing on the treadmill, but that took too much arithmetic. The treadmill I used shows distance in .00, so I just do .12 for 200s, .25 for 400s, etc. Sometimes, I ramp up my desired speed, but usually, I set the speed while standing on the edges, and then do a flying start: Road Runner style, holding on the the rails and 'air running' onto the belt.

I usually do 8-10 minutes @ 85%, then go easier for 1-2 minutes, then pick it up again, when inside. Outside, the terrain/route dictates the interval.

Joseph Lombardi

Z3 on the trainer as a single block....will switch between Big/Small ring and vary cadence...for variation...

 

on the RUN - Ditto to Al's TM approach... .12/3 work - .12/3 recovery so bascially using the .25 as start line...just like running 200's on the track...some TM's even have "track-like" displays...though mine does not...at one of my YMCA that I use occassionally they have a track display...which can be fun.

matthewbward

On the run, has anyone hacked the VO2 workouts? I'm really hating the treadmill accelerations/decelerations and I don't want to do the flying on/off stuff at the gym. I'd rather do some longer intervals that are just easier to manage on the treadmill, still at the IP. 800M is pretty doable on the treadmill, even 400M is kinda doable, it's the 200M stuff that stinks.

tim cronk

Posted By Matthew Ward on 04 Feb 2012 10:37 AM

On the run, has anyone hacked the VO2 workouts? I'm really hating the treadmill accelerations/decelerations and I don't want to do the flying on/off stuff at the gym. I'd rather do some longer intervals that are just easier to manage on the treadmill, still at the IP. 800M is pretty doable on the treadmill, even 400M is kinda doable, it's the 200M stuff that stinks.

No I havent but its a great idea.  I think I will turn the 200's into 400's this week , obviously keeping the distance the same by doing half as many.  So this week 's wed vo2 reads 4x200,2x800,4x200,2x400.....change to read 2x400,2x800,4x400.

 

astokes30

I never run 200s...I always turn them into 400s and do 1/2 as many...same at Tim. I just slow down the tm and ramp it back up slowly during maybe the last .10 of the "rest" interval so I am at interval speed when the interval is supposed to start.

Steve West

The past few years my primary VO2 runs have been Yasso 800's. Anytime the plan (EN or mine) calls for IP intervals, I always do the time as 800's because for me they just work. Admittedly, I am more runner than biker and am currently working the run hack in prep for Boston so that is my focus.

The basic idea behind Yasso 800's is to do them at your IP with 200 recovery walk/jogs and build up to 10x800 - if and only if you can hold the pace for each interval. If you can hold the pace for all - your estimated stand alone marathon time is the same as your average 800 time. For me, my IP is 6:46 and so my 800 time should be 3:23 (mm:ss) suggesting a well run marathon 'could' be near 3:23 (hh:mm). That would be a 8 minute PR for me so I realize it would need to be an exceptional day to get there.

Back to your question, Yes I hack them, and like Tim, I match the distance called for in the plan. 800's teach you how to suffer on the run and take you to a very dark place after a few repeats...... getting to 10 is grueling.