April 2017 56.4 age 61

Quick question: If i do the Raceday effort turbo session by GCN will this be just as good to improve VO2 max?

Dec 2017, Vo2 73.2 at age 18

vo2 60 at age 38

I haven't done the clinic test, but according to different aproximate formulas, I should be around 55.

You can add a couple of them angry puppies on the hill climb as an extra motivation element.

My only KOM on Strava is courtesy of a passionate chase by 2 dogs

ForgottenKnight1 try a horde of angry bears

I was biten lots of times, even in my face by airdale. No disaster.

Happened to me multiple times. Worst case was Riding at night on a road and I thing 3 or 4 (It was dark and I did not dare look back to count XD) of them just chased the f out of me. It's amazing how long you can hold on to that level of output when you're in danger. It's like overclocking the CPU. XD

after doing a couple months of low heart rate training z1-2 only i increased from about 35 to about 50. didn't use this program though

@@spwebb7771 I noticed low heart training increases my VO2 max too

I got a lab Vo2 test done in January / Feb, I got a bad score of 40. My Vo2 test as of today is 57 Elite . Low heart rate training was prescribed by the lab and it worked! Here’s a video of my initial result Vo2 Max Test Results - Smart Watch Vs Lab Test kzfaq.info/get/bejne/iKueg6Vmr9moqok.html

Can you all link the lower heart rate training you all used? My heart rate remains on higher side 90’s and my VO2 max is low. (Yes I have talked to my Dr.)

How to do 120% ftp?

@@ugastronomie1237 120% ftp is your 5 minute max. The maximum effort you can hold for 5 minutes.

Workout 1 should say that the intervals are then repeated 2-3 times after a 10 minute easy section.

this is all in one traininng or every work out is diferrent training??

@@user-cj9wz8uy3w diff sessions

Yep, that one line wrecked my mag trainer session planned for tonight!

Foiled Twisted Pair

I do believe it’s an N.W.A song.

Indeed, because these days you should switch to SFTP (SSH) or FTPS (TLS), while doing said intervals of course.

Free To Play

Functional treshold power

Thanks Brandon!

That's ridiculously high!

Ian Loughead They must not EPO test the dogs.

Its per kg so if you're lighter the VO2 max is higher

@@loriskaufmann9575 That's literally the opposite of the point of testing per kilogram. You test per kilo to account for differences in weight.

Are you referring to your wife (and other family members)? 🤣

Makes sense Marko

i have one hanging both tires flat Time magnesium clip ins and shoes too

Haa.

Because it’s a marker in life. One of those moments in the space time continuum that shows you where you are supposed to be in life rather than where you are. Go get a bike and get riding.

You can do it while running

@Owen Klingbeil why? I bought a mountain bike, then i realised i bike like 98% on-road so i sold it and got a road bike. Much better.

there are 2 consecutive blocks in my neighborhood that are angled like 35°, would those be safe to ride a bike up? are they too steep? what kind of workout could be done on them?

Quite unusual as normally people who get into regular cycling observe a loss of muscle mass around the chest area and on the arms.

Thanks for your feedback Petinka! Keep up the training 👍

Last week I ran 11 repeats of a 40 m tall hill. Steep enough that I was staggering at the end and I was gasping at the top. My resting heart rate has decreased by 5 bpm. So I think that means I have increased my VO2 max. I am able to workout at a level and I am not gasping for air.

@@daniellongstaff3408 that in no way means you've increased your VO2 max. It simply means your cardiac efficiency has increased.

@@respectablebogan3276 complete fake news according to studies it is closer to 50% genetically determined meaning it is significantly trainable as well as this you absolute t3sti head the studies have focused on high impact interval training which is inefficient due to the almost perfect correlation between training volume and cardiac output

I guess it doesnt really Matter as Long as you improve continuosly ?

Lol dont lie

greg lemond was 91 , bernal is 90 . 65 plus is excellent ding dong

no

Bad genetics is the excuse people use to not bother exercising.

Jack Matthews True but it was also just a joke.

T Alakiu-Marquis ok

Nope! Pick the right diet! 😉

Yes that would really benefit your fitness and cross training

+justin flynn short term regret/pain, long term benefit? Good to hear the workout videos are doing their job!

Exactly. Browsing the training videos now for this afternoons session. Thank you for the videos.

and are they work? Can you feel the difference?

I feel like they work. They seem to make me able to suffer more and be able to go faster chasing breaks or attacking

In this video I perform a Vo2max test myself and explain my values and different factors important for your vo2max! kzfaq.info/get/bejne/gN92jdSnnK3Lp4k.html check it out!!

Use your legs, not your arms. ;-)

are burpee good?

Rest is important as well. :)

Rest is definitely very important, you don't want to risk overtaining

Great question. Dan said "part of your overall training," but more than once per week seems difficult.

+Matt Rus that's a good question Matt. It's going to depend on your other commitments around training, racing, life etc., but no more than 1-2 times per week should suffice.

Thanks for the reply! As someone who commutes every day, it seems that 2 turbo sessions and one long weekend ride are the maximum i will ever manage for training. And with so many workout videos to choose from its hard to know which ones to do and how often! Maybe a question for #askgcanything

When I was commuting I would add a couple sets of intervals into my commute one or 2 times per week. It really helped and I noticed a consistent lowering of my commute times plus more fun, as I was in better shape. for weekend rides when I could get them in.

Sean LeSweat if you lost weight your VO2max would improve in relative units but no difference in absolute units. For example: you have a VO2max of 3 l/min. that is your absolute value. If you weighed 80kg your relative value would be 37.5 ml/kg/min If you were to lose 10kg and pressume no gain in fitness (i.e. same absolute VO2max), your relative VO2max would now be 42.9 mL/kg/min

+1 for what MRbicbio said. However my answer would have been simpler...Yes!

It really can depend person to person, but even if you can't raise your VO2 max by very much, these sessions are really going to help improve your power from around 3-20 minutes. Keep it up!

no need to tell me ;) I experienced this myself, but as you guys said: it IS indeed some good old school suffering at it's best, although IMO the hardest intervals to do are the anaerobic between 30-120sec, high acid level & purest pain :D

Height and sex determines lung volume so there is a finite volume you can move. Overall conditioning can improve the strength and excursion of your diaphragm so it's all about efficiency during workloading.

@@gcn have just watched your increase vo2max vid, what I see from the work you have suggested is how to improve working at or close to mvo2. This is different to improving mvo2max. If you want to really improve mvo2max then you have to train at the point where oxygen is being used most, and where the breathing and heart are being used most efficiently. This is generally at an intensity where the contraction strength and heart rate combined work the heart at approx 80% of its max cardiac output, not of maximal heart rate. Working at mvo2max or within 5%of it, means the actual extraction of oxygen is actually reducing not increasing. So the efficiency of extraction is not being improved. Work g at the level I have suggested above means that o2 and Co2 transfer across the alveola membrane can be done at near maximal capability whereas if an athlete works at a higher intensity this exchange can be limited by blood flow rates that do not allow complete gasious exchange. This can the also limit the heart output, as it gets its oxygen at a slightly reduced level, so cannot work at its maximal capacity at maximal heart rates. So controlling the intensity to meet these points can bring about a large increase in mvo2max in the ranges of 10 to 30ml/kg/min.... Where improving the ability to work at mvo2max can only be improved by a short time period, obviously individual variability occurs. Emma Swanwick, ek.swanwick@gmail.com

I lived by the credo that you can train anything but height.