Debunking the Myth That Only Threshold Experts Win: A Look at VO2 Max Intervals
Source: High-intensity VO2 Max workout for biking, inspired by Lionel Sanders (Mr. No Limits)
I still remember when I first learned about pushing wattage in a bike workout. The idea of holding 380 watts for several sets felt like science fiction, and I was convinced it was too late for me to start training at such a level. But just as we often underestimate our ability to begin new endeavors—be it a late career move or a triathlon at 40—biking at high intensities is also a realm we can all tap into once we understand the secrets behind VO2 Max intervals.
1. The Power of High-Intensity VO2 Max Intervals
In this high-intensity workout, you tackle 6 intervals of 5 minutes each, hovering in the VO2 Max zone. For some, that sweet spot sits at 400 to 450 watts, especially if your power threshold is around 380 watts. Think of it like learning to dance on the edge—challenging but thrilling. And just like dancing, it’s about feeling the rhythm of your body rather than obsessing over perfect numbers. Anywhere within that VO2 Max range works, as long as you’re pushing hard enough to stimulate gains.
2. Why This Matters for Competitive Biking
Power on the bike is crucial for competitive biking, especially if you can’t always rely on swimming in the front pack. Once you hop on the saddle, a higher threshold allows you to burn up the road. If 380 watts doesn’t cut it for your goals, intervals in the VO2 Max zone will help nudge that ceiling higher. Imagine compounding interest in a savings account—every challenging interval invests in your future endurance and speed.
3. Believing in Your Training Program
One powerful lesson I’ve learned—both in triathlon and in life—is that believing in your training program is half the battle. I coach myself using an intuitive-based training approach, listening to my body’s signals. Some days, my heart rate spikes early; other days, I can handle more load. Whether you choose a power meter, a heart rate monitor, or simply your instincts, keep your program personal and adaptive.
4. The Consistency Factor
It’s tempting to go all-out every single session. But here’s the thing: big improvements often spring from consistency. You want a manageable pace that maintains the training stimulus week in and week out. Overdo it, and you risk burnout or injury. Underdo it, and you plateau. Striking that balance is like budgeting your money wisely—spend just enough effort to keep making gains, but save.
What is the structure of the VO2 Max workout discussed in the article?
The workout involves 6 intervals of 5 minutes each in the VO2 Max zone, which is above the threshold, aimed at improving power and endurance.
What is the purpose of performing a VO2 Max workout?
The purpose of the VO2 Max workout is to increase the power threshold, which is crucial for competitive biking. It helps push the threshold higher to improve overall performance.
How important is belief in a training program according to the speaker?
Belief in your training program is crucial. The speaker emphasizes the importance of trusting the process, coaching oneself, and using an intuitive-based training approach by listening to one's body's needs.
Why is consistency important in training?
Consistency is key in maintaining the training stimulus over time. It ensures that the effort in each session is controlled, aiding the ability to maintain the desired training response.
What is the role of proper fueling during the workout?
Proper fueling is crucial for maintaining energy levels during a high-intensity workout. The speaker consumes 150 grams of carbs within an hour during his workout to sustain energy levels.
#VO2Max #TrainingConsistency
