I found this workout borderline useless. First set didn’t get me out of endurance HR and breathing wasn’t elevated. Second set cranked to +5% and started to get something out of it, but still wasn’t getting into the VO2 haze that I would expect. Ended up at +9% for the last set and that started to get the response that I expected.
@chad@Bryce Did I adjust correctly? Is my aerobic ramp up too slow and recovery too fast for this workout to work? What are these workouts supposed to look like?
I get your point, but I’m not sure it should be super easy. I know it is usually one of the first VO2 workouts but still, it should feel like a workout.
The chap said "I found this workout borderline useless. First set didn’t get me out of endurance HR and breathing wasn’t elevated. "
That to me sounds like something is off even it is one of the “easier” VO2 sessions.
My HR at the end of set 1 was 160, which is about where I would expect to be at the end of a 10 minute sweet spot interval. For an alleged VO2 max workout, that classes as super easy for me and it seems I am not alone. I wouldn’t expect to be breathing particularly hard at that HR.
I was concerned that I didn’t get the intended training benefit from this workout, to the extent that I replaced most of the rest of the VO2max workouts in SSB LV II.
Instead of Bluebell/Mills/Spencer +2/Pettit I did Baird +2 at 105%/Hurd -2/Spencer +2/Spencer +3.
Likewise. I was at 111% (fat finger adj, aimed for 110) for the final set and heart rate just got into threshold zone. Found Kaweah suitably challenging last week so FTP seems on point - struggling to believe I may be actually good at any one facet of cycling.
While you may very well be a very good VO2 athlete Taylor -2 is not going to be able to confirm that for you. With 30 second work intervals nearly every rider will need to increase the interval % or decrease the rest below 30 seconds to turn this into a challenging VO2 session.
Look for something at 135-140% if you want to stick to 30x30 or if you want to keep it at 120% then 30x10 or 30x15 might be more appropriate
You’ll know in a few weeks - if you do Spencer +2 and are increasing difficulty on that then you’re probably VO2 inclined. If you’re really interested in finding out you could replace Spencer +2 with Morgan - in my opinion anyone with a properly set FTP who can do Morgan at 100% is either extremely VO2 inclined or is due for a nice FTP increase on their next test
Whey back when I did Kaiser – 6x3min@120% – at an “easy” 100%.
Three weeks later my FTP bumped up ~5%. I was definitely a VO2 inclined rider.
Then I started 12 weeks of SS/Threshold training and waved bye-bye to my higher inclinations.
