I‘m OK sitting at LT2 HR (160) but I did 5min VO2max hill intervals on the bike recently, and that apprehension about moving into the last 20 HR beats crept in…..The effort seemed ridiculously hard for me. I‘m used to 30 seconds hard, or 2 hours easy, but 5mins max is a different monster 🥴😎
Thanks, the low cadence thing is worth a try, I tend more to go overboard with the cadence on the hill intervals, 90-100. The ramp protocol is slightly „slower“ than the 25w/minute I usually do. Will give the whole setup a try this summer! My LT1 has shifted a long way to the right, but I think my VO2max and critical power „headroom“ is becoming the limiting factor in further progress. My 5min max power is still considerably lower than what a formula based around the lab measured VO2 max predicts, but part of that is definitely psychological, as you pointed out (a fear of maxing out)
I‘m OK sitting at LT2 HR (160) but I did 5min VO2max hill intervals on the bike recently, and that apprehension about moving into the last 20 HR beats crept in…..The effort seemed ridiculously hard for me. I‘m used to 30 seconds hard, or 2 hours easy, but 5mins max is a different monster 🥴😎
I agree, very different.
I'll be writing up ideas for publication in a couple weeks.
In the meantime, this protocol was very helpful. The Pmax and VO2 Max tests let me set benchmarks so I didn't wreck myself on the 4x4 session.
https://docs.google.com/document/d/14gFwUH2mlQNRDGz4U1dK5i5hwo5uOcDF_lR1lvbe3L4/
G
Thanks, the low cadence thing is worth a try, I tend more to go overboard with the cadence on the hill intervals, 90-100. The ramp protocol is slightly „slower“ than the 25w/minute I usually do. Will give the whole setup a try this summer! My LT1 has shifted a long way to the right, but I think my VO2max and critical power „headroom“ is becoming the limiting factor in further progress. My 5min max power is still considerably lower than what a formula based around the lab measured VO2 max predicts, but part of that is definitely psychological, as you pointed out (a fear of maxing out)
Do you try the 4x4 „outside“, or mostly in ERG mode inside?
I’ve done both.
With the protocol I shared, that was all done indoors.
Article will explain how I executed and give examples for each session.
G