I think Dr Stephan Seiler talked about doing 4x4s and 4x8s but that's pretty hard if you're just starting to train in zone 5. He was actually just talking about a workout recently that I just did yesterday: 3 x 13(30on/15off) with 5 - 10 mins rest inbetween. The idea is that it keeps an elevated HR for longer than a steady state interval. Phil's workout would work too.
During the rest phases, do you recommend easy spinning at say 100 watts or maintaining an effort that more closely simulates actual competitive situations? Sitting in at 200 watts, for instance. And thanks, Phil, always happy to see you've uploaded another video.
first minute after the effort is just spinning, getting legs back, and then just ride how you feel until next effort. I do these efforts fairly consistantly, and resting laps are around 160-180w, depending on the wind. The key here is to try and recover as much as possible, because you need to go fast for the duration of the effort, not after.
Thanks for this @Phill. A couple of weeks ago you briefly discussed base training, could you go into it little deeper? As an idea for another episode I would find it interesting if you discussed prioritization and how workouts change during the season.
Given all the crap he is getting in the comments, I can see why he wouldn't want to post more tips. People need to realise Phil is just giving some quick advice on what his training he has done in the past - which looks to have served him pretty well.
MrBJPitt that’s really unfortunate. I was not up to date with all the comment drama. Still a good video. Hopefully he’ll get more positive feedback on these 🤞
Personally I think sustained power is more important than your genetic vo2 limit, some people automatically have a 70vo2 max sitting on the couch while a normal person would have 38vo2 or something.
@@darinsteele7091 A vo2max of 70 for a 'couch potato' is extremely rare and unlikely, if not unheard of. Other than that, I don't necessarily disagree, just wanted to point out that vo2max being untrainable is an outdated idea. Still dig all of Phil's vids
Improvements of more that 20% are generally a reasonable expectation, in fact. I don’t understand why he would make a video without apparently doing any research whatsoever. Also, the work to rest ratio in a Vo2max session should be 1:1! I mean, this is basic knowledge.
@@joande24 Search Oscar Svedsen(cyclist), at 15y.o his v02 was 74.7 riding 2-3 times a week without training plan,his highest recorded v02max was highest ever recorded at 96.7 ml/kg/min and after not training for a year, his reading was 72. So yeah, there are exceptions
A bit misleading in the description regarding both intensity and number of sets - and vo2max does change throughout the year - best worked with low intensity training I feel - but agree pVO2max or aerobic power increases with these intervals - maybe have a whiteboard at the side to describe them
What about structure? In the base video you were very detailed about weeks. In the last two there’s no mention of when, and how often to implement these kind of lactate or VO2 power sessions?
Question: 3 min On, 3 min Off, 3 min On. On the 6 minutes between sets are you still riding “active recovery” or just chilling on the side of the road “passive recovery” ?
Like Daniel wrote.... Z1 recovery.... bring that heartrate down as much as possible. With higher intencity you’ll struggle with the purpose of the intervals, and may not hit those Z5 power intervals again. So Z1 recovery, eazy eazy spin 🙌🏼
Yeah I was speaking about the upper limit. Beginners and intermediate can improve everything and vo2 max is a function of body weight so you can lose weight and improve it. I’ve tested 76-83. Overall I think an overrated metric relative to LT, fat metabolism, and others
@@ruanvorster2596 Much lower, that would mean Contador should hold 3-5min at 665w weighting 61.5kg, thats 10.7w/kg, thats impossible even for a top rider like him, let alone weekend warrior or someone who doesn’t only ride a bike in his life and has normal life
Stupid question, but: if you're doing two sets, do you combine the 3min rep rest with the 6min set rest, or replace? i.e. 3+6min rest or just 6min. The rests in question are in ( ) below. 3min on 3min off 3min on (3min off) 6 min rest 3min on 3min off 3min on (3min off) Cooldown
Yep, you'll smoke most people with that engine. Most cat 5's will have an ftp under 4 w/kg. You're saying you can ride for 4 hours at that so I'm assuming your ftp is closer to 5 w/kg? If so, and you get to grips with racecraft, you could see yourself move up to cat 2 within a season. Check out Norcal cycling or Trainerroad for racing tips.
lebowskii98 _ My latest peak power came when I did 5.5 w/kg for 22 mins after 2500 kJ of work. I need to do a real power test, I’ll check out those channels!
