Question: bike workout says 10 minutes of ON time. Is this an acronym?
Yes, it is an acronym, it stands for "Ooooh Nooooo!!!!"
Seriously though, it refers to a VO2 workout, and the amount of time you'll be spending at 120% in this case ON = 10 minutes. You'll then give equal time to the OFF or recovery time at 60%.
So you then can break that up as:
20 x 30"/30" (20 x 30" of ON (120%) = 10 minutes), the second 30" is recovery (60%)
Hi Ryan, when I saw your comment, I thought I was sure it was explained in my workout. Here is what was on my schedule for todays ride
This set is a Vo2Max set -- ride equal parts of "ON" and "OFF" time.
ON is at 120%/Z5/Hard. OFF is at 65%/Z1/Easy.
Each set includes the amount of ON time you are to accumulate…you can do so in whatever manner feels right for you that day. For example, 6' ON time accumulated, as 12 x 30" ON / 30" OFF, 6 x 1' /1', 3 x 2'/2'. YOUR CHOICE, whatever feels right for you that day.
I would also add: be careful as to not over achieve on these "ON" sets...it takes a lot out of you. If you have a PM, stick to the 120% and don't go over...IMO, Overachieving on VO2 efforts can easily lead to digging yourelf into a hole...
I typically stuck with 1' at a time as It gets really hard to do math if you do 1:30s, At least for me it does. I would just adjust the amount of rest time in between sets to make it easier or harder
Here is what my workout stated (verbatim - with the cutoff):
WU: 10-15', then 3 x 1' (1') @ 215 - 227/Hard, to open up your legs. MS1: 2 x 20' (4') @ 95-100%/215 - 227/Hard. MS2: 10' of ""ON"" time This set is a Vo2Max set -- ride equal parts of ""ON"" and ""OFF"" time. ON is at 120%/272/Hard. OFF is at 65%/147 - 158/Easy. Each set incl
So, it looks like the problem was that this particular workout description got cut off for whatever reason, so I missed the explanation (Thanks Brenda).
Comments
etc.
3 x 3:20/3:20 (3 x 3:20 ON = 10 minutes)
2 x 5'/5' (2 x 5' ON = 10 minutes)
1 x 10'/10' (1 x 10' ON = 10 minutes) = Ryan Miller = You are the man!
Hi Ryan, when I saw your comment, I thought I was sure it was explained in my workout. Here is what was on my schedule for todays ride
This set is a Vo2Max set -- ride equal parts of "ON" and "OFF" time.
ON is at 120%/Z5/Hard. OFF is at 65%/Z1/Easy.
Each set includes the amount of ON time you are to accumulate…you can do so in whatever manner feels right for you that day. For example, 6' ON time accumulated, as 12 x 30" ON / 30" OFF, 6 x 1' /1', 3 x 2'/2'. YOUR CHOICE, whatever feels right for you that day.
be careful as to not over achieve on these "ON" sets...it takes a lot out of you. If you have a PM, stick to the 120% and don't go over...IMO, Overachieving on VO2 efforts can easily lead to digging yourelf into a hole...
I typically stuck with 1' at a time as It gets really hard to do math if you do 1:30s, At least for me it does. I would just adjust the amount of rest time in between sets to make it easier or harder
WU: 10-15', then 3 x 1' (1') @ 215 - 227/Hard, to open up your legs. MS1: 2 x 20' (4') @ 95-100%/215 - 227/Hard. MS2: 10' of ""ON"" time This set is a Vo2Max set -- ride equal parts of ""ON"" and ""OFF"" time. ON is at 120%/272/Hard. OFF is at 65%/147 - 158/Easy. Each set incl
So, it looks like the problem was that this particular workout description got cut off for whatever reason, so I missed the explanation (Thanks Brenda).