VO2 Max Workouts consume the most oxygen that your body is able to utilize, which means you’ll run faster, bike harder and swim with more power than on any easy endurance workout. But that’s not important if it doesn’t also improve your performance overall! VO2 max is typically achieved in an all-out effort of 3-8 minutes depending on your genetics and fitness. Outstanding athletes may be able to hold their true VO2 max for a full 8 minutes, but most people cannot.
Only by performing a variety of VO2 Max workouts can you get an idea of how much effort they require and how long you can sustain them. But sustaining a VO2 Max interval is painful and hard! There is a sneaky way to make VO2 max workouts work better for you and make them much, much easier to do!
The whole idea of interval work (at any intensity) is to use shorter sets with rests to add up to a total of more work that you would otherwise, be able to do as a continuous effort. You can reach your VO2 max after about 30 seconds of starting an interval at the appropriate intensity, but after you stop or slow down, our oxygen needs diminish and your heart rate slows, and you are no longer at your VO2 max. When you start your next interval, your “bucket” has only partially emptied depending on the intensity of your rest interval (how low your HR or Power or Vo2 drops during the rest)…which determines how far you need to fill the bucket up again to be back at your Vo2 Max.
So if the goal is to get as much work in as possible at VO2 max efforts, you can see how shorter, more intense rest intervals would let you reach your VO2 max effort more quickly once you re-start a given interval.
So if the goal is to get as much work in as possible at VO2 max efforts, you can see how shorter, more intense rest intervals would let you reach your VO2 max effort more quickly once you re-start a given interval.
So the next question is how long should the intervals be?
Tabata intervals (10 sec max, 20 sec rest) will hit a component of VO2 eventually, but they are really best for anaerobic conditioning. Billat’s intervals (30 at vo2 max-30 at “rest”) are great for an introduction to VO2 max efforts for either newbies, or early in the season, with little worry for injury. In addition, her work has shown that after a 4-6 week block of VO2 interval work, only 2-3 minutes of VO2 work per week are required to sustain your gains before they drop off to far. So you can cycle your VO2 work early in the season and see some benefits, taper them off in the spring time and resume them prior to or during race season. Of course, if you can tolerate the longer intervals (2, 3, 5 minutes or more) at your VO2 max power, you will pack in the most time at VO2 max.
Finally, about what power to do your intervals at…since by definition, your 5 minute power is going to be close to your VO2 max effort (and could only be confirmed with expired gas testing in a lab), you might as well use that 5 minute power as your target power for your VO2 intervals.
There’s no right or wrong as long as you are applying physiology appropriately. The most important part is to have a plan to follow and be able to measure your progress. Ways of measuring your progress could be to do a block of VO2 intervals for 4-6 weeks as part of your regular training with a progression that makes sense, and then measure either your all out 5 min power again, OR hold your 465W and see how long you can hold it after the training block.
So if the goal is to get as much work in as possible at VO2 max efforts, you can see how shorter, more intense rest intervals would let you reach your VO2 max effort more quickly once you re-start a given interval.
So the next question is how long should the intervals be?
Tabata intervals (10-sec max, 20-sec rest) will hit a component of VO2 eventually, but they are really best for anaerobic conditioning. Billat’s intervals (30 at vo2 max-30 at “rest”) are great for an introduction to VO2 max efforts for either newbies, or early in the season, with little worry for injury. In addition, her work has shown that after a 4-6 week block of VO2 interval work, only 2-3 minutes of VO2 work per week are required to sustain your gains before they drop off to far. So you can cycle your VO2 work early in the season and see some benefits, taper them off in the springtime and resume them prior to or during race season. Of course, if you can tolerate the longer intervals (2, 3, 5 minutes or more) at your VO2 max power, you will pack in the most time at VO2 max.
Finally, about what power to do your intervals at…since by definition, your 5-minute power is going to be close to your VO2 max effort (and could only be confirmed with expired gas testing in a lab), you might as well use that 5-minute power as your target power for your VO2 intervals.
There’s no right or wrong as long as you are applying physiology appropriately. The most important part is to have a plan to follow and be able to measure your progress. Ways of measuring your progress could be to do a block of VO2 intervals for 4-6 weeks as part of your regular training with a progression that makes sense, and then measure either your all-out 5 min power again OR hold your 465W and see how long you can hold it after the training block.
I hope that gives you some more ideas on how to design integrate VO2 max sets into your training.
This article originally appeared on my retired blog, exercisephysiologyMD.com in January of 2009
Is Training by Heart Rate Better than Training by Effort?
Do you use a power meter or heart rate monitor for every cycling workouts? Do you know your training zones by heart? Do you regularly execute a threshold test set every 4-6 weeks throughout the year as your fitness improves? If so congratulations are in order…or are they?
Executing a workout well often means hitting prescribed training levels such as a target heart rate or power zone. But an even more powerful training skill to master is nailing the effort level without out prescriptive guidelines. Instead of having a pre-determined target to hit, you ride (run/swim) by effort following the guidelines of the workout and tuning in to your body’s response and signals.
How long can I sustain this effort?
Can I work at this level of dis-comfort for another 4 minutes without fading?
Can I repeat this focus level for another three sets of the same activity?
Is this recovery level easy enough that I can do another hard effort for the next eight minutes?
Nailing the workout intention when using effort alone means you’re in tune with how your body is responding to effort that day. But it takes practice!
Failing is a Step Closer to the End Result
The first time you execute a workout like this, you may, in fact, you will fail miserably. You’ll start too hard and won’t complete all the efforts. You’ll finish too easily and not hit the desired intensity. You’ll look at your heart rate tracing after the fact and see a line that looks like the profile of the Hilly Billy Roubeaux instead of even like the Sahara desert. In other words, your efforts were all over the place, rather than steady, even and repeatable.
You’re thinking, “But coach, just give me a power target and I’ll hit it”.
Success in triathlon is not always about hard work. It’s more often about being in tune with your body on a consistent basis and relying on that instinct you’ve developed on race day. Power training is fantastic, but there’s no substitute for your intuition about your own body’s performance.
There’s a recipe for developing this instinct. Given any specific task, complete the workout in a “practice” mode. You’re not trying to build fitness, nail a heart rate zone, get anaerobic, VO2 max-ish, or wherever the effort falls on a physiologic scale.
You’re trying to tune your instincts to hit the intention of the workout. ie “go hard for an hour”, “run easy for exactly 30 minutes”, “execute three evenly paced efforts with 2 minute rest at the maximum of your ability”.
Prescriptive vs. Descriptive Training
It may be hard to see how it’s different to hit a power range for three eight-minute efforts, versus doing the same effort without targets and going just by feel.
The first is “prescriptive”…your efforts are given by your coach or your spreadsheet of training zones. But your spreadsheet doesn’t know your body’s ability on that specific day, and your coach won’t know unless you are in a daily training environment or communicate intensively on a daily basis.
In the second example, the power is “descriptive”. You or your coach look at your power levels, effort or heart rate zones AFTER you complete the workout instead of before or during.
You improve your ability to understand your body while executing a practice session, rather than a workout. While practicing, you’re also developing the specific fitness needed to improve your fitness and master the pace, master the effort and tune into your body.
On race day, it matters less what your power or heart rate targets are…it matters more if you’re operating within your body’s ability to cross the finish line having used your energy wisely and finishing in the fastest time you’re capable of.
Fitness Follows Mastery
Once you master the workout you can learn to push your abilities while still maintaining the practice intentions. Maybe it takes you three ‘practice sessions’ to do an evenly paced 3 x 8 minute effort with 2 minutes rest. “But Coach,” you protest again loudly…”If you’d just give me a target, I can do it right the first time!” Right…but that’s not the point.
Building fitness is easy. Anyone can prescribe hard workouts. Online training simulators like Trainer Road, Zwift and Sufferfest can help you do testing sets, tell you how to crunch the numbers (or do it for you) and give you back more training sets to do. That’s algorithmic.
But coaching is an art and racing well requires practice…not just fitness.
Practice executing specific workouts by listening to your body. Repeat these efforts to do it “better”…more evenly paced within the workout guidelines. See what your heart rate and power were AFTER the effort is done. Are your efforts even or ‘hilly billy’? Is each effort similar to the previous or do they get less intense as you get more fatigued? Or is the first effort even and the second and third efforts ragged?
Practice Perfect the Push Performance
Photo: Nils Nilsen, Triathlete.com
Reread the workout guidelines and see if you executed it well. If you did, congratulations! You now have a baseline. Next time you try it, see if you can push just a little bit more. If the workouts are well designed, you’ll be building the fitness you need, but more importantly, building your reservoir of body sensing, pacing and confidence in racing.
Chris McKormack, two time Ironman World Championship winner, explains this concept well in a blog post called, “Keep it simple“…
“Training is about teaching yourself to understand your boundaries and then slowly pushing those boundaries up. You need to know how to feel those and where they are!
I say go out and try to get in touch with your perceived exertion and your body rhythm at least a few times a week in all the disciplines of our sport. Most of the time in training, especially when I go to a new town, I often test myself by doing the following. I leave the hotel room for a run and check the clock before I leave.
I then say to myself, ok I am going to go and run for 1 hour. When I come back I try and see how close to that hour I actually was. I take no watch with me nor do I set any preconceived pace. I run freely and try and feel my way to understanding just how long I have been running by my surroundings and my pace and effort. Funnily enough, the fitter I get the better I am at getting very close to the hour.“
Ride “Blind” and Benefit
During your next training session, try putting black electrical tape over your power meter or heart rate monitor. Turn off Zwift and Trainer Road and go old school while listening to tunes, or watching a scenic youtube video. Learn to “practice” rather than “workout”. You’ll tap into a new set of skills needed for triathlon speed, success and enjoyment.
