Category Archives: VO2 Max

New VO2 Session

I read about and tried a new bike session today. The day was spend pondering on the gap between what the figures ‘sound’ like and how they would actually feel. My research on the web led me to the following set:

40 x 0:40/0:20 @ 110% FTP

What was I wondering about?
I was wondering if it should be 115% FTP… I felt it should have been but the world wide web told me not to.

Like anything I do, once I committed to the 110% version that was what I stuck with, Until I didn’t. The last 10 minutes were done at 115% FTP.

Overall the session was not difficult. There was never a time that I wished it ended. This leaves me with a conundrum: Do it at 115% FTP next time or leave it as it is. Should every VO2 max set leave you falling off the bike? Amazingly enough, after all these years, all the books I’ve read, the research I’ve done; I still can’t answer that basic simple question.

It looked like this:
Screen Shot 2016-03-23 at 22.31.31

VO2 13s – Very Difficult Today

Did the VO2 session today – the week was rearranged because of home planning so I did the set today. Legs still felt a little tired from Sunday’s long ride. I did a solid warmup and felt good. Starting the first set I also felt good. Unfortunately I think I gave it too much because I started to fall apart mid way through the second, the third was pure survival. Comparing it to the previous weeks sets it looks bad:

Today’s VO2 Max session:
487kJ, av. 230W, NP 252W, TSS 53,1

Previous sessions:
500kJ, av. 234W, NP 255W, TSS 54,9
500kJ, av. 235W, NP 255W, TSS 54,6 * 13×0:30 earlier were 12x
467kJ, av. 235W, NP 256W, TSS 56,5
469kJ, av. 240 W, NP 257 W, TSS 56,1
474kJ, av. 239 W, NP 258 W, TSS 57,2
439kJ, av. 222 W, NP 240W, TSS 54,0

When we take a deeper look though it actually looks like a great session; a breakthrough of sorts. I usually hold back (unintentionally) in the first set but today the first one was the biggest numbers I have hit all year. As a result I faded. I’d like to think that although the numbers of the subsequent sets were lower the fact that I was fighting through an over-extension will give me more benefit than the numbers show. It looked like this:

VO2Monday

 

VO2 Saturday

Same old Saturday trainer session:
3 x [13 x (0:30 @ 130% FTP, 0:15 @ 50% FTP)] on 3:00 RI but today I added a FTP ping-pong set at the end. 1 min @ FTP, 1 min @ 75% FTP five times. I can’t say it has amy benefit other than adding some TSS to the week… the only real reason I added it was because I missed training yesterday.

Worth writing down here is the fact that I was not feeling good at the start. I honestly considered scrapping the workout for an easier and longer one. Instead of doing that I increased the warmup time and low and behold I stated to feel good. Not only that, I felt better and better with each set of VO2 intervals! How can that be?

Today’s VO2 Max session:
500kJ, av. 234W, NP 255W, TSS 54,9

Previous sessions:
500kJ, av. 235W, NP 255W, TSS 54,6
467kJ, av. 235W, NP 256W, TSS 56,5
469kJ, av. 240 W, NP 257 W, TSS 56,1
474kJ, av. 239 W, NP 258 W, TSS 57,2
439kJ, av. 222 W, NP 240W, TSS 54,0

Screen Shot 2016-03-12 at 11.03.06

Golden Cheetah makes it look like this.

VO2 Max Saturday

Saturday is VO2 max day. It used to be a choice between the 2:00 min repeats or the 30 second repeats.

I read the following study and it seems that the 30 second ones are batter and I also had to add an extra set to my VO2 12s. They are now called VO2 13s. I couldn’t hit 130% FTP which should have been 341W. My peak power for the intervals was between 330 and 242W. It was difficult… very difficult, but I got it done. Soon it will be time to switch up to twice a week. What contributed to the difficulty was that I am using my new FTP.

Today’s VO2 Max session:
500kJ, av. 235W, NP 255W, TSS 54,6

Previous sessions:
467kJ, av. 235W, NP 256W, TSS 56,5
469kJ, av. 240 W, NP 257 W, TSS 56,1
474kJ, av. 239 W, NP 258 W, TSS 57,2
439kJ, av. 222 W, NP 240W, TSS 54,0

Averages for the three sets:
av. P 268W, NP 273W, av. HR 157, Max. P 396W
av. P 258W, NP 265W, av. HR 161, Max. P 352W
av. P 256W, NP 263W, av. HR 165, Max. P 362W

 

VO2 12s #4

Did the VO2 12s again. My fourth time doing these. They didn’t feel so bad at all – I actually quite enjoyed them. Time has come to do something about the resistance on the rollers. I’m reaching the upper limit of what I can do with them. I need to find a shop that sells belts, pulleys and drives so I can rig a resistance unit onto them.

 

Today’s VO2 Max session:
467kJ, av. 235W, NP 256W, TSS 56,5

Previous sessions:
469kJ, av. 240 W, NP 257 W, TSS 56,1
474kJ, av. 239 W, NP 258 W, TSS 57,2
439kJ, av. 222 W, NP 240W, TSS 54,0

There is more to it than the figures show. I’m quite sure I hit the 30s harder this week, so let’s analyse each nine minute segment:
1: 142kJ, av 264W, NP 270W, TSS 16,4
2: 140kJ, av 261W, NP 268W, TSS 16,1
3: 140kJ, av 261W, NP 269W, TSS 16,2

And comparing to the last set I did:
1: 141kJ, av 261W, NP 268W, TSS 16,2
2: 139kJ, av 257W, NP 265W, TSS 15,8
3: 138kJ, av 257W, NP 265W, TSS 15,7

So I was correct! Today’s was an increase in performance. Small, needed an awful lot of analysis to show it, but it was there.

 

Get it Done

I’m typing this in an attempt to motivate myself to do this workout:

2x[7 x (2:00 @ 115% VO2 Max, 1:00 @ 50% VO2 Max)] on 4:00 RI

Trying to get it done early leaving the day open for whatever comes my way. Also it maximises my recovery for tomorrow’s outdoor ride.

Let’s do it.

Done!

It was difficult and I didn’t hit the power numbers I wanted to.Screen Shot 2016-02-20 at 14.29.14

All were around 280W NP. I was aiming for 285W.
What’s done is done – I’ll try to do better next week.

VO2 12s #3

Today was the VO2 Max 12s session.
3 x [12 x (0:30 @ 130% FTP, 0:15 @ 50% FTP)] on 3:00 RI

I thought I gave it a good go but I see now that it was not as good as last week’s set.

Today’s VO2 Max session:
469kJ, av. 240 W, NP 257 W, TSS 56,1

Last times I did this session I got:
474kJ, av. 239 W, NP 258 W, TSS 57,2
439kJ, av. 222 W, NP 240W, TSS 54,0

I was really surprised that the power was lower than last week;I felt like I gave a good honest effort today. Looking at the individual 12s I see that I was down on top end today:

This week: [140kJ, NP 263W,Av P 268W][139kJ, NP 265W,Av P 257W][138kJ, NP 265W,Av P 256W]

Last week: [144kJ, NP 273W,Av P 269W][141kJ, NP 270W,Av P 264W][141kJ, NP 270W,Av P 264W]

So finally I fail to see a week on week increase in performance. Not bad anyway.

The good news is that I felt absolutely no sensation or pain in my knee; can I now conclude that the injury is not cycling related? I’ll reserve judgement until bedtime tonight.

Assuming everything is ok, I’ll do my now usual outside MTB easy ride tomorrow. Can’t wait!

#####

It’s 21:30 now. Knee feels good. No sensation whatsoever walking down the stairs. I’ll avoid running until Friday, replace it with rowing.

Good times.

VO2 Max…

Just putting this up here to give myself some motivation… I’ve been finding things to do around the house this morning just to avoid or postpone this session.

10 minute w/u and then:
3 x [12 x (0:30 @ 130% FTP, 0:15 @ 50% FTP)] on 3:00 RI

130% FTP works out at 327W
Here goes.

Last time I did this session I got:
439kJ, av. 222 W, NP 240W, TSS 54,0
Today I got:
474kJ, av. 239 W, NP 258 W, TSS 57,2

TSS is relative to FTP, which has increased, so the increase there shown an increase in relative work –  not performance. With that in mind, the performance increases need to be scaled down somewhat. They are not as good as they look.

Screen Shot 2016-02-06 at 11.18.25

I must remember the following for next time.

The set is not THAT hard.
First three sets are easy.
It only gets difficult after about six.
Don’t fear this session.