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I'm still sharing some of my favorite trainer sessions (don't worry runners- I have lots of tips for your winter training coming up in Jan.!). You can do these using SIMPLE methods- perceived effort, counting your pedal strokes, heart rate, power meter, "dumb trainer", "smart trainer".. rollers! And I have been doing these for years.
So far we have covered: Muscular Endurance or Muscular Strength work (part 1) and sweet spot (part 2).
This week: VO2 max!
So what is VO2 max?
It's gotten more attention in the last few years than when I entered the sport over 20 yrs ago. VO2 max, or "Volume of O2 Maximum" where V = Volume per unit of time and O2 = oxygen refers to the maximum volume of oxygen that an individual can utilize during intense or maximal exercise. More specifically, it's a metric that describes how much oxygen reaches the mitochondria of muscle cells. It is considered the gross criterion of endurance performance because it represents the upper limit of aerobic capacity. Why is this important? Because the aerobic energy system requires oxygen to convert muscle glycogen into fuel (long window of time, hours and hours) while the anaerobic system does not (short window of time, ~minutes)
There have been many studies since the 70s that have observed links between higher VO2 max and genetics. in fact more recently, scientists have identified over 100 genes related to VO2 max and even to trainability (your ability to improve cardiovascular fitness). Importantly there is a natural decline in VO2 max with age, some studies indicating a 1% decrease per year or 10% per decade in men and women starting around the age of 25 (and there are differences between the biological sexes with females generally having ~70-75% of males). Concerning? Yes. And can it be improved? Also yes, although as the science indicates, there may be limits based on genetic predispositions. The NIH concluded that up to 50% of your ability to improve your VO2 max in respond to training is influenced by genetics [Ref]. Also of note is that the less fit you are, the easier it is to improve your VO2 max, and if you are very fit, you are potentially already near your physiologically-driven limit.
So how does one improve their VO2 max?
It's actually fairly easy- be active! Spending time doing aerobic activities - even as low impact as walking or easy spinning improves oxygen carrying capacity especially in previously sedentary individuals. However, and for many of you reading this, assuming you have a base level of aerobic fitness, including targeted high intensity VO2 max intervals may provide more adaptations for improvement.
For cycling, VO2 max corresponds to 106-120% Functional Threshold Power (FTP) or > 106% Lactate threshold heart rate (% of LTHR) and a rate of perceived exertion (RPE) of ~8 (very hard and typically uncomfortable for more than a few minutes, up to 8 mins for experienced riders).
What's the benefits?
1) The higher your VO2 max, the more oxygen your cardiovascular system delivers to your muscles. The more O2 available to your muscles, the more fuel your aerobic energy system can provide. The more fuel your muscles have, the harder and longer they can work. Very important for endurance events and I would also say, health in general!
2) As your capacity increases, your heart doesn't have to beat as frequently to deliver the oxygen required to fuel your muscles at a given effort levels. Your heart pumps a greater volume of oxygenated blood and therefore a greater maximum amount of oxygen per minute. As one becomes fitter, they usually see a decrease in HR, resting, as well as at different levels of aerobic effort (e.g., lower HR with different pace/power/effort). At the top end, maximum HR will likely also correspond to higher output than previously.
3) Short hard intervals on the bike trainer to improve O2 carrying abilities (aerobic/endurance) may be more efficient (and more fun!) than doing the hours of zone 2 (aerobic) work. Of course there are caveats to this, which I discuss below.
Who should do these?
I think everyone can benefit from VO2 max sessions. However, given the intensity of these sessions, they do not mimic most cycling or triathlon events (i.e. they not race specific). An interval time of ~3-8 mins is more applicable to track and field events such as the 800, mile, or even 2 mile for the elites or certain sports that require short and sustained hard efforts- such as soccer. In addition, these sessions are quite taxing (imparting more fatigue than many other types of sessions- endurance, big gear work, sweet spot, etc) so recovery has to be a consideration. In addition, to get the most out of these sessions, one should be somewhat rested. As such, including these during a lower volume part of the season or during a base-building segment is advised and sparingly in a more traditional race specific build.
Personally, when I was at my fittest and likely the height of my triathlon racing days, I very rarely include VO2 max. And while I never had it tested in a laboratory (the only reliable way to determine your VO2 max, please don't use any of the suggestions from your device!), I would wager that it was quite high due to the shear volume of training I was doing (largely long aerobic/tempo rides with significant climbing). So, can you get very fit without VO2 max? Absolutely.
Now solidly middle age I can see and feel the effects of a decreasing VO2 max despite the fact that I still spend decent quantities of time moving aerobically (now mostly hiking with my dogs and jogging), albeit at a far lower volume than in my racing days. If I started to train 20-25+ hrs/week like I used to, could I improve my VO2 max? Absolutely! Do I have the time and desire to do that these days? Still a bit uncertain on that front! ha!
In truth, I am far more interested in efficiency on the trainer and not sitting in zone 2 for hours on end (so that I can get out and hike with my pups!). Additionally, I have found with my masters athletes and am seeing this myself- they tend to be very efficient at the long aerobic sessions. However, pace and power becomes an issue with age - specifically, slowing down. And doing these targeted VERY intense sessions has yielded higher power and higher FTP tests when they are included in the base building part of the season. There is some truth in the saying "if you don't use it, you lose it!" and that I find to be the case with power/speed and effects of aging. Now - if I start to include a TON of VO2 max at 45, will I have the same VO2 max that I likely did when I was 18? Very unlikely - because I was very fit at 18 and had youth on my side! And science has not yet found that "fountain of youth" that would allow most 80 yrs olds the same "fitness" as most 18 yr olds. Although we are learning more ways to optimize and combat the ill effects of aging every year. Yay science!
Finally and importantly in your own determination of "should I include VO2 max??" - know that I am masochist to my core and I LOVE a good HARD trainer ride that has a decent chance of "failure" and that is exactly what VO2 max work is!
Okay, so how does one start this type of training?
- Start with short intervals. Most coaches recommend 3 minutes to start, but if you are new to this intensity, shorten that to 2 mins, or 90 seconds and gradually build to longer intervals. How long? I have seen some sessions upwards of 8 mins, but this is very challenging and even if I am including these sessions regularly, I barely make it past 6 mins! If you can easily achieve 8 mins on your first or even fourth go, you aren't riding hard enough and/or your FTP is too low.
-Use the full range of power (106-120 %FTP) and I guarantee that at this intensity you will feel the difference between 106% and 120%! Work into the higher power output, or if using PE, work from what feels hards but somewhat doable and go from there. The 1st one should be challenging by the finish - but you can definitely make it! The second feels a bit tougher halfway through but you nailed it! The third one was a challenge and the watts dropped, but you made it! The last one or two, depending on where you are at in fitness journey and experience can either go well or be a complete shit show. Ha! This is life and part of life is failing and coming back to try and try again! You will get better!
- Rest intervals have traditionally been a 1:1 ratio, so a 3 min VO2 max interval should have 3 mins of rest. Now, if we are training the system to achieve the highest possible power output, a full recovery is desirable (so we can get the maximum effort out on the next interval). So tracking your HR and allowing it to come back down to a recovery level (zone 1ish- but this will drift as the session progresses due to fatigue) before going again is a method to gauge recovery and allow you to hit the highest possible power output/effort on the next interval. However if one is focusing on aerobic adaptations, reducing the rest period between intervals will prevent you from fully recovering and allow you to reach VO2 max quicker on subsequent sessions. So perhaps you are doing 3 mins and allowing yourself 90 seconds recovery. You may not achieve as high of power outputs but will be able to spend more time at VO2 max (this may be more useful in a base building phase where you are aiming to increase metabolic fitness).
How often should these session be done?
As I mentioned above, probably sparingly if you are a longer distance focused athlete - century rides and ironman specific - during your race specific builds - although I have included shortened versions in taper weeks as "sharpeners" that work well for certain athletes to feel "race ready". Most people will benefit in their pre-season or base building. If one is racing crits or sprints/olympic distance races, they could be included more frequently during the bulk of the season. Whatever your focus is, one should be fairly rested before attempting these sessions. They require mental focus and concentration AND can very quickly add to the fatigue bucket so if you are carrying a high volume of training. If you are OR if you are feeling unduly fatigued for whatever reason- it may be best to push it off a day or two and include some low intensity recovery sessions before giving it a go. Recovery post session is also a consideration given the high level of intensity, so making sure to take a day or two (or more if needed) to fully allow the body to recover with some aerobic sessions (to allow the body to adapt & get stronger!). I always encourage my athletes to really hone in on their fatigue levels before these sessions and if they are not ready- push the session down the line until they are! In general, I include it every other week for most athletes in a base-building or "pre-season" phase.
Okay, get to the session coach! Here is a fun one to try:
A note- the warm up for VO2 max work should be extensive! I've seen and heard reports of AI generated workouts from some of the popular platforms that provide a few minutes before moving into the main set of a VO2 max session- that is simply ridiculous and even 20 yr olds need more warm up than that! If this warm up below is not sufficient for you, modify and add onto it (below includes 40 mins of warm up before the main set work). The warm up is everything for successful VO2 max work!
10 mins warming up, largely unstructured but moving from zone 1 into high zone 2/low zone 3 (40-80% FTP, PE 2-5)
A warm up ladder, all on 1 min easy 50-55% FTP, PE 2
0:30 z3 80% FTP, PE 5.5
1:00 z3 85% FTP, PE 6
1:30 z3 90% FTP, PE 7
0:30 z4 95% FTP, PE 7.5
1:00 z4 100% FTP, PE 8
1:30 z4 105% FTP PE 8.5
10 x 0:30 z5 110% FTP PE 8.5, 1 min easy 50-55%FTP PE 1
5 mins easy recovery 55% FTP PE 1
Main Set:
5 x
4 mins VO2 max z5 106-120% FTP PE 8-8.5 (use a range here and aim to hit the low end for the first interval, building within the interval and between intervals & if 4 mins is too much- shorten to 2-3!)
4 mins easy easy z1 40-50% FTP PE 1-2 (very easy spinning here to allow ample recovery- esp. if new or if aiming for high power output)
Cool down - very easy 10 mins (or more if you have time, I also encourage a lengthy CD to allow the nervous system - specifically the sympathetic nervous system to decrease (fight or flight response down). This may not aid in recovery for everyone but it certainly doesn't hurt!)
Total time: 90 mins, with 20 mins of VO2 max work
* this session should be done with fueling onboard. The intensity is such that trying to do this fasted would decrease the effectiveness & quality and could even have cortisol implications. Slightly more carbs before the session and/or during warm up will ensure you have the necessary glycogen and fuel to get the absolute most out of your body.
As always, if you'd like the session file, drop me an email with your preferred file type and I will send it your way! (mikki@cordilleracoaching.com)
Next week - Off the bike strength work! Perhaps unconventional but with HUGE benefits and why it's SO MUCH FUN!
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