V02 max intervals on the bike
I mistakenly posted this on the Dec OS...OOPS!
Remember this great discussion last year about the 30/30's? http://www.endurancenation.us/en_fo...ght=billat
Anyhoo, I remember doing 2.5' at 120% FTP with 2.5' of rest instead of the 30/30's. Why? because I felt like it took 10 seconds to get up to the watts I wanted then it was time to rest. The 2.5' interval felt more "sustainable" for holding those watts.
Anyone else planning on doing this?
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Thanks for that link, Kitima! Somehow I missed that last year. I'm jumping in on the Power Hack, so I'll won't be joining you on those 2.5'/2.5's
Mike
I plan to see how the first few weeks go before I really modify anything.
Please let us know any lessons learned when completing the 2.5 mod.
I also last year modified my 30/30's to 2.5's, but I would do so with caution. I remember feeling perty toasted some weeks so I ended up changing it up some weeks (when feeling good) doing the 2.5's and then others (feeling toasted) doing the 30/30's. It was nice to change it up and not have to do the same thing week after week.
I will miss it as I too am in the power hace group and prepared to:
Kitima,
I'll fool around with these a bit. I'll probably start with 30/30's for tomorrow, then mix it up with some longer intervals building up to 2.5.
Dave
Just lurking....
Am also in power clinic group, but- last year- 30/30s- I had some problem as Kitima. I went to 1'/1' after finding 2.5'/2.5' a bit too long. I try to keep total time at 120% the same, just different. Still doing that. Will see if make any improvement this year.
Kitima,
There were a couple good things in that post that I will get to first my experience from today's ride.
I found that I had trouble for the first 2-3 30/30's then I got dialed in better but not great. I felt that it was better to push a few more watts than go under so I was well over my 241 (120%) at some points espceially the start. My max watts for the ride was 352, peak 5s 292 and peak 10s 272, peak 30s 261, so well above the 241 I was aiming for.
My solution once I found the gear and cadence that I liked was to start to spin up and drop to a harder cog about 3-5 seconds before the interval was to start. I found that this would allow me to get the watts up from 130 to 220/230 before the interval started. By the final 5X30/30 I was in the 120%+ zone for most of the interval. I also felt that a little harder was better than too easy so I got a fair share of 250+ work in there. I don't think I will change as I like the recovery time in between each 30's
Now back to the couple points. I feel that the 2.5/2.5 would be easier to hold more consistently but will also tax your body more than 30/30's. I just think back to the power hack test that was just completed 5' all out then 20'. Most comments that I read were "this makes the 2x20 test look easy". If you are 3,4,5 sets what will the cumulative effect of this be on your body over the 6 weeks? Watch the recovery after the rides I really don't know how much hard a 2.5'/2.5' effort is over a 5X30/30.
I found the60-72% recovery zone on my own. I was going easier that this over the previous 8 weeks and found this zone to help keep the HR up. Perhaps with a 2.5' effort you may need to back this down a little, I don't know.
Gordon
I'll try the 2.5/2.5 at 120% on Thurs. I don't want to train into a brick wall so I'll see if there's enough of a rest interval...
I set up my protocol to do 120% of my Z5 number or 385 watts for my 30/30's. I thought it was ambitious but then found it easier than I expected. I aimed for 450 watts instead. It was easier than I thought. Is it 120% of FTP, Z5 or ALL OUT? I shot for ALL OUT today and had a good 20 min brick run where I had to hold myself back to EZ pace as I was comfortable at marathon to 1/2 mary pace.
Vince
Vince,
The beginner program calls for 120% not all out. Having said that the plan states very hard and at the 120% I would have call it hard, maybe 8-8.5 by the 3rd set of 5. I'm not sure I hit point of feeling tired until late in the 85% work. I could feel the legs were tired but could have kept pushing the 85% for awhile more.
65 watts is quite a difference but if you are recovering then I would not say much. Two weeks from now might be a different story though.
Gordon
The key to these workouts is 120% for the 30" on and 60% for the 30" off. Anyone can be a rock star if they are sitting on 30W for a full 30 seconds. For me this is 385 and 190, so I opted to try and keep recoveries in 200 range. It was a tough workout (but I am a bit sick) and I was fine with it.
If you are going to hack it to 2.5/2.5, remember that you wouldn't make the 4 x (5 x 30/30s) into 4 x (5 x 2.5/2.5). You'd be dead.
It would just be 4 x 2.5/2.5 and done.
P
I almost spit my coffee out I was laughing so hard.
Now the question is, who will secretly try that workout to prove they won't die. 
Dave
120% of FTP and likewise 60% of FTP? Also for clarification would it be more benefitial to hit higher wattages for the 30" on and lower on the rest period or just stick with the 120% and 60%?
I was definately taking more rest than 60% on my 30" off as I was toast. I was more like 110 watts vs 175 for recovery.
Vince
got the work out done early today. feeling good about this VO2 stuff.
Entire workout (171 watts):
Duration: 1:00:58
Work: 624 kJ
TSS: 73.6 (intensity factor 0.851)
Norm Power: 177
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 23.377 mi
Min Max Avg
Power: 0 310 171 watts
Cadence: 36 103 78 rpm
Speed: 0 28.5 22.9 mph
Pace 2:06 0:00 2:37 min/mi
Hub Torque: 0 85 48 lb-in
Crank Torque: 0 370 183 lb-in