6 Training Sessions to TRANSFORM your Vo2 MAX

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6 training sessions EVERY cyclist can use to improve their vo2 max, with WorldTour cycling coach, John Wakefield. From where to begin if you've never trained your vo2, through to a session designed for extremely well-trained athletes, each of these sessions is guaranteed to help lift and transform your vo2 max to new levels.
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Additional training videos:
- IMPROVE your FTP: • How To Improve Your FT...
- Strengthen your BASE FITNESS: • 4 Training Sessions to...
- A 7 Day Training Plan: • How To BOOST Your Cycl...
- A 28 Day Training Plan: • A 28 Day TRAINING PLAN...
- SKYROCKET your CYCLING FITNESS: • 4 KEY Training Session...
A big thank you to John for his knowledge and openness in sharing this training information. If you're interested in being coached by Science To Sport (from anywhere in the world), head to www.sciencetosport.com or email info@sciencetosport.com
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Please note: the training sessions discussed in this video are designed to improve your cycling ability when followed correctly. They should not be attempted without sufficient warm up. Please always ride safely, on roads with minimal traffic and pedestrians, and never go beyond your limit. The best fitness gains will come from following each session properly, maximising your rest periods, eating properly before, during, and after your rides, and consulting your coach or dietician if you have questions. This video is a guide only and does not constitute an a training plan written specifically for you.
00:00 Intro
02:39 What is vo2 max training?
03:09 When to do vo2 max training
04:11 Session One
06:42 Session Three
08:50 Session Five
10:24 Session Six
11:15 How many sessions per week?
This interview was filmed at the Science 2 Sport lab in Girona, Catalunya, Spain; a cycling mecca that has been home to many professional cyclists including Ben O'Connor, Jack Haig, Esteban Chaves, Ryan Mullen, George Bennett, James Knox, Dorian Godon, Jay Vine, and at one point George Hincappie, Lance Armstrong and Tyler Hamilton. Girona is used for training for races such as the Tour de France, Volta Catalunya, Vuelta Espana, Paris-Nice, Giro d'Italia and more. Teams such as Bora-Hansgrohe, INEOS-Grenadiers, Israel-Premier Tech Pro Cycling, Human Powered Health, Soudal-Quick-Step, UAE Team Emirates and others use Girona for team training camps and rider testing.

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21 май 2024

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Комментарии : 114

@tristantakevideo Месяц назад

Thanks for watching! For anyone looking for additional training information, I've included links to other videos with John in the description, covering base training, improving your FTP, plus a 7 and 28 day training plan every cyclist can follow.

@DDai-qd8uk Месяц назад

Thanks you legend. Keep it up man. Might be time to jump on the podcast bandwagon

@bentaylor2607 Месяц назад

Great video, will definitely be using some of these this summer!

@s-ultracycling Месяц назад

Great workouts and info , cheers

@markjparaan Месяц назад

Been loving this series Tristan!

@acousticreate Месяц назад

This is incredible content! I may shorten them slightly but as a relative beginner who enjoys pushing it, this gives me some structure 🙏🙏

@cskcb163 Месяц назад

Thanks for these videos Tristan, invaluable. Anyone can put together a solid training plan with this content, truly appreciate it!

@raymondgrayscape Месяц назад

thanks for sharing this training tips...

@aarondcmedia9585 Месяц назад

Appreciate the videos Tristan.

@Artyq3 Месяц назад

Descubri este canal hace poco y me esta resultado muy util para mis entrenos!. Muchas gracias tristan!

@tristantakevideo Месяц назад

Gracias!

@mrazik9365 Месяц назад

really good video, my fav from the training series with John Wakefield so far

@tristantakevideo Месяц назад

Thanks so much, glad you liked it 🤝🏼

@frans.7975 Месяц назад

Thanks!

@cracked229 Месяц назад

I love 30/30's and 40/20's. I ride with plenty of folks who only focus on sweet spot/ threshold efforts and have high FTP's but when they need to go hard up that 2 minute kicker they get dropped.

@FlyingGravelMan Месяц назад

Love these video’s! You know what would be really helpful is a spreadsheet with an overview of the sessions. Im now manually typing the data in excel and I might not be the only one😉

@tristantakevideo Месяц назад

Glad you’re liking the videos 🙏🏼 I usually recommend people grab a screenshot of each of the different sessions, pop them in a folder on your phone and then you’ve got them on hand when you need them.

@xAudiolith День назад

You can really easily type them up into trainingpeaks. Don't need a premium account or anything. Can customise it to however you like and save them for later. That's what I've been doing with these sessions. Syncs to all your favourite devices too ;)

@lcooperdesign Месяц назад

Great stuff Tristan. Really like how you overlay the session charts, helps me visualise what I can’t process quickly enough when described verbally! One thing I’d really value is if you could make a “how to set your Wahoo up for planned sessions outdoors”. Wahoo’s documentation is terrible so some real user guidance would be awesome.

@jimmyriddle50 12 дней назад

Excellent, no questioning of the training plan required when John Wakefield is the coach! Keep them coming!👍👍

@livingwithfshd Месяц назад

i love Science 2 Sport, I see the team here in Cape Town! Top level professionals!

@antonioviribaytorreblanca1460 Месяц назад

Muy bueno. Ejemplo de intervalo metabólico!! Saludos desde España.

@DennisGonzalez101 Месяц назад

Amazing video as always. Love your guys energy very pleasant to watch. John seems like a very nice human being to have as your coach 😂.

@tristantakevideo Месяц назад

Haha he’s a legend, until it comes time for 13x30/15’s 🥲

@DennisGonzalez101 Месяц назад

@@tristantakevideo 😂😂🥵

@Benjaber74 Месяц назад

Amazing

@quintinnel5230 Месяц назад

Best coach. 👊🏻

@KL-gl3qs Месяц назад

very interesting approach. to increase the intensity as we head towards the race. I do it the other way around. lots of 80/20 in the winter and then a big SST/FTPblock with KA3 (low Rpm)8 weeks before the race to reduce Vlamx

@MarkBurghouwt Месяц назад

What are KA3 and Vlamx?

@dhldt1021 Месяц назад

@@MarkBurghouwtVLA Max I know, but am not familiar with KA3

@enchong03 Месяц назад

Love the Video! Definitely will incorporate these VO2 workouts on my training. I'm 2nd year cyclist who fell in love with the sport and looking to join some local races this year... These kind of video will really helps us out a LOT especially when it comes to our training regimen... Thanks Tris and Coach Jon! You guys are the best 💪

@Stefflaj 21 день назад

Great content ! I wonder what is John's thought about shorter vs longer vo2max intervals !

@scugno Месяц назад

Wow, I really appreciate all these great workouts that you provide for free. They are so useful; however, just thinking about them makes my heart skip a beat. 😅

@tristantakevideo Месяц назад

I reckon you’d smash them! 😏

@JimBlack-pk1mg Месяц назад

Thanks heaps for taking the time to do these videos John - just getting a bit confused by what exactly you mean by metabolic training? (Fat max, sub LT1 or more lactate shuttling/clearance etc, etc?) It seems to mean different things to different people - and obviously don't get Andy Coggin onto the subject!

@bobkatanga Месяц назад

If you watch some of his previous videos you will understand what he means by metabolic training

@Bluesman2509 Месяц назад

What is the difference between longer efforts of 5-7 mins at low Z5 and higher Z5/Z6 efforts for only 1 and 2 mins?

@wertyboy8704 Месяц назад

Their different body systems, vo2 is around 8-12 min effort and 3 min effort is getting to high intensity to get the load in

@jamegumm Месяц назад

From playing bass in Green Day to cycling coach, amazing…

@johankarlsson1344 Месяц назад

Great video! Quick question though: What are the metabolic intervals recommended on day three of the example training week?

@bobkatanga Месяц назад

If you watch some of his previous videos you will understand what he means by metabolic training

@tristantakevideo Месяц назад

Good question. I've included a bunch of links in the description to other videos we've made covering different kinds of training - the 7 and 28 day training plan videos in particular discuss metabolic intervals and give a more thorough run-through with visual explanations.

@johankarlsson1344 Месяц назад

@@tristantakevideo cool, thanks a lot!

@tristantakevideo Месяц назад

@@johankarlsson1344 No problem, good luck with it!

@DDai-qd8uk Месяц назад

For the 3 x 13 x 30s / 15s @ max. I'm ready to vomit after literally 2 reps if I do these at 100% effort. Well, looking forward to trying the other 5 sessions lol.

@SwiftR Месяц назад

Lower your power, you’re bound to drop out of sprint power eventually so I don’t know why they just do vlamax power/z6

@DDai-qd8uk Месяц назад

Yeah that's what I'll do, good call mate. But when he says maximal sprint, does that mean my full 1800W for 30sec? Because if it does, I need 5-10min recovery to even think to go again otherwise it's definitely vomit time.

@tristantakevideo Месяц назад

Lower it to what you can sustain for 30s (say ~1000w if your one-time 30s power is 1800w), and hit the 13 of them. It’s still a neuromuscular effort each time and your heart rate will still be sky high with lactate coming out your ears by the time you’ve done a bunch.

@DDai-qd8uk Месяц назад

@@tristantakevideo ye sorry my all out peak power is a shade over 1800, my best 30s power is a shade under 1300. being a track sprinter (the running kind...) in a previous life has left me with a weird power curve. ftp of a newborn baby, but reasonable anaerobic ability, but always need a stupid long rest between big efforts. will give 800-1000w a go and see how it goes. i actually have a feeling i may never be able to do this session at a decent power. i think i'd misinterpreted the idea of maximal here.

@tristantakevideo Месяц назад

@@DDai-qd8uk For these efforts, don't worry about hitting a specific number and rather try make it through all 13. As John says, aiming for a power number isn't all that realistic because often you'll fade during the effort. It takes some time to work out what 'sustainable' is for these efforts, but instead of power, aim for a RPE that is high, but sustainable over multiple repeats. If you fail, it's okay, you can have a few days off (or a week) and go again when you're ready...thats the beauty of training.

@benjaminwesercreative Месяц назад

Translates pretty well to running 👍🏻. I‘d be curious what the amount of recommended vo2max session would be outside the 1-2months leading up to a race.

@tristantakevideo Месяц назад

I’ll ask John next time I see him. Going off what I’ve been prescribed over the past 12 months, not many sessions (if any) have been focussed on vo2 max when I’m not in the race season. We’ve focussed a lot more on metabolic and threshold work.

@G3o_ 23 дня назад

Can you make a podcast with training sessions about climbing faster? Thanks!

@judd7699 Месяц назад

Very cool videos 🕺.. having access to a legend like this in the sport is 🎉🎉 Are you using salt - lemon juice or maple syrup in your sports drink ?

@GKCYCLING Месяц назад

Please make a video on how to increase our ITT 40km performance With ITT specific workouts

@wertyboy8704 Месяц назад

Do some FTP 20 min under overs 👍

@michaambroz6148 6 дней назад

Question 🙋‍♂️ For the 30/30s or 40/20s etc. is it better to: A) Target the effort that one can sustain over the duration of all repeats, e.g. hit 500W for every one of 10x 30s repeats or B) Go as hard as one can for every single burst risking that the first effort will be done at e.g. 700W but the last one at only 400W?

@tristantakevideo 6 дней назад

Good question. I always suggest aiming for the same number for all of them, so 500w if that’s what you think is sustainable, and if you’re still feeling good by the last few, you can lift it for those. You’re better off completing the session as planned rather than completely blowing your doors and limping home having only finished 70% of the intervals. Hope that helps 🙏🏼

@gowesbarbar7217 16 дней назад

By the way, what is warm up ride....? Newbie here 😃,and should we do it before do some interval day?

@jefuteerx0216 Месяц назад

I know, I'm asking too much but do you have a Pdf with the information just to have it more handy. Great video though

@karlhammerl1420 Месяц назад

How do u set up your Garmin head unit to any of these sessions ?

@tristantakevideo Месяц назад

My lap page is set up with speed, 3 second power, lap average power and lap time. Keeping it nice and simple so you can see just the data you need when you look down quickly. I then have a second page set up with last lap time, last lap average power and last lap normalized power.

@Der_Richiee Месяц назад

@tristantakevideo Can you make a video for diferent garmin page setups?

@tristantakevideo Месяц назад

I will try to integrate it into a future video for you. 👌🏼

@tristantakevideo Месяц назад

Inspired by your comment, I made a reel on my Instagram with a short version of how I have my Garmin pages set up.

@christhornham 5 дней назад

What are “metabolic intervals?”

@chrisridesbicycles Месяц назад

Some really horrible ones amongst that. Could you maybe do a video on warm up? When I just do a normal ramp before a VO2max session, my legs just hurt and there is no power, if I do a few 5s sprints before, somehow my legs remember that you can also produce lactate instead of just hurting and the power is there.

@seriousstuff50 Месяц назад

was there a mention of breathing techniques? ie breathe in through the nose.....out through the mouth,as this is considered one of the best ways to increase lung capacity.

@tirolerachefliegenfischer8437 Месяц назад

If you can breathe through your nose you are far away from VO2max…

@ricardocamacho1627 27 дней назад

Sounds like you already have it figured out!

@seriousstuff50 27 дней назад

Intelligent reply.

@MTBScotland Месяц назад

going hard on the bike - giggidy

@tristantakevideo Месяц назад

😏

@F1TZGER4LD Месяц назад

Anybody know if Zwift has any workout blocks that replicate these sorts of efforts? Instead of having to custom one myself

@troycollett8540 Месяц назад

Good tip is to fuel these sessions well as you will be burning through the carbs

@tristantakevideo Месяц назад

Absolutely, proper fuelling is a must for these. Especially as one progresses and extends the number of repeats.

@troycollett8540 Месяц назад

@@tristantakevideo Harry Sweeneys videos put me onto the eat my ride app

@jeaniedevilliers1090 Месяц назад

John Wakefield is THE BEST

@edgibbs3229 Месяц назад

What is a “Metabolic Ride”?

@bobkatanga Месяц назад

If you watch some of his previous videos you will understand what he means by metabolic training

@tristantakevideo Месяц назад

I've included some links in the description to other training videos we've made, with a proper discussion of metabolic riding or intervals. The 7-day and 28-day videos in particular cover this.

@dastolh Месяц назад

How are these zones defined?

@tristantakevideo Месяц назад

Z1: 121%

@dastolh Месяц назад

@@tristantakevideo do you have them in terms of %hrmax or %hr lt2 ? Thanks!

@tristantakevideo Месяц назад

@@dastolh Based off heart rate threshold: Z1: 106%

@dastolh Месяц назад

@@tristantakevideo thank you! :D

@dhldt1021 Месяц назад

Great video Tristan and Jon. Awesome sessions and thanks for commenting. Still have not summoned the will power to hit the Elite session, but it’s coming in a few weeks😂 All the others I’ve tried in some form the past year. Regards,

@aarondcmedia9585 Месяц назад

Metabolic training video here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-B0YVGJNqLVc.html

@woutervl Месяц назад

Any advice for flat earthers? Aka areas with no hills anywhere..

@eltribun Месяц назад

3x 13x 30/15 is actually not ment to be all out sprints but the upper end of your vo2max watts otherwise you just blow up after two reps... doesnt make sense. 40/40 I would replace with 40/20 since recovery time is to high to stay in the vo2max zone. can recommend Steven Seiler for that stuff. I often use to do decreased intervals, so first min of a 5min interval going harder to faster reach the vo2max zone and then settle to a certain output for the rest. its a bit similar to the "winner" intervals but without 10sec sprint and no all out at the start.

@axlmayor-mq5ip 7 дней назад

The 6 session is do for only 1 day? correct me if I'm wrong

@tristantakevideo 7 дней назад

Yeah, only if you want a super, super hard workout. Don't repeat this too often as it's extremely difficult.

@axlmayor-mq5ip 2 дня назад

I don't really understand to how do that can I give me a example for 1 week training, and how to do this per day

@SwiftR Месяц назад

Real ones watched the first upload

@yetogoicolea586 Месяц назад

wow wow wow beautiful

@6SpeedTA95 Месяц назад

30x15s at 200% of FTP???? I'm not sure that's physically possible if your FTP is calculated correctly.

@idw42 Месяц назад

13x30/15 x 7 per week everytime

@tristantakevideo Месяц назад

I've only seen one athlete ever be able to manage that. A guy who rides for Standert. Lives in Berlin. You'd get along with him well.

@idw42 Месяц назад

@@tristantakevideo totally cracked in November

@tristanm8250 Месяц назад

Most cycling youtubers seem to prescribe around 16-20 minutes of total time in zone per VO2 session, but all the really fast cyclists I know are doing at LEAST 20-25 minutes per session with multiple sessions per week. Why are y'all keeping the secret to elite fitness to yourselves? 😉