What's your VO2 max? Let us know in the comments below 👇

@CyclistJack56

6 жыл бұрын

April 2017 56.4 age 61

@mihpop9733

6 жыл бұрын

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

@Ernie2249

6 жыл бұрын

Dec 2017, Vo2 73.2 at age 18

@sayan6969

6 жыл бұрын

vo2 60 at age 38

@alvarofue

6 жыл бұрын

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

Being chased by a pack of angry stray dogs helps you increase VO2max as well. Happened to me this morning. The pain from a bite is worse than the pain from a sessions like these!

@ForgottenKnight1

6 жыл бұрын

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

@jatinmaharao6888

5 жыл бұрын

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

@daventi5677

5 жыл бұрын

ForgottenKnight1 try a horde of angry bears

@user-pj8os2gy2r

4 жыл бұрын

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

@iridium3342

3 жыл бұрын

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

It would be great to hear about someone's evolution from their lower Max to the new/higher VO2 Max, and how long it took to achieve.

@spwebb7771

4 жыл бұрын

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

@shanphreak

3 жыл бұрын

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

@ACaseyPodcast

3 жыл бұрын

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 kzread.info/dash/bejne/hHmisqRuetaqqrg.html

@shilpisharma17

2 жыл бұрын

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.)

Workout 1 Micro Intervals 30 mins warm-up 40 secs at 120% FTP or at 5 min max effort 20 secs easy Repeat this for 10 mins Workout 2 4 mins at 120% FTP 4 mins easy 4 or 5 cycles of this Workout 3 2 mins at 120% FTP 8 mins at FTP 10 mins recovery 2-3 cycles of this

@ugastronomie1237

4 жыл бұрын

How to do 120% ftp?

@arfarzam

4 жыл бұрын

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

@jonathanptaylor

4 жыл бұрын

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

@user-cj9wz8uy3w

2 жыл бұрын

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

@ajkdrag

Жыл бұрын

@@user-cj9wz8uy3w diff sessions

My VO2 max increased just by watching this video.

"rest is important". I got that covered ;)

@chriscollins260

4 жыл бұрын

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

1:18 Si's smile when he made that dirty joke.. 🤣🤣🤣

Not to diminish current 2022 GCN presenting team (all charming and watchable), but Si and Dan set a formidable standard.

I'am a Viet Nam Vet . with some bad lungs from Agent Orange. Your training videos have helped me keep up a good pace in my training rides. Keep up the great work.

I'm still stuck on FTP being 'File Transfer Protocol'

@JGnLAU8OAWF6

6 жыл бұрын

Foiled Twisted Pair

@JamesBoz

6 жыл бұрын

I do believe it’s an N.W.A song.

@EditioCastigata

6 жыл бұрын

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

@pipledo5615

5 жыл бұрын

Free To Play

@jardanovak7414

4 жыл бұрын

Functional treshold power

Since VO2max is oxygen consumption per kg body weight, you can increase your VO2max by shedding excess kilos - and that may be the easiest way to increase your VO2max. When pros have a high VO2max it's because they shed all fat, as well as upper body muscle ... if you do other sports that make good use of your whole body your VO2max will be better, the same person often have a higher run VO2max than their bike VO2max.

awesome video, definitely going to add these interval sessions to my training!

Awesome video with some terrific suggestions for training. I would love to see you record these as trainer sessions!

Greg LeMond 'the Reno Rocket' he earned that nickname after whipping the best USA Senior 1 racers as a 15 and 16 year old during races in Ca one was the Cat's Hill Criterium in Los Gatos

I do have a gas analyzer at home, multiple ones even. They always make a noise when I pass gas.

@Marko-sh5tn

6 жыл бұрын

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

@sumanthkashyap8366

6 жыл бұрын

Makes sense Marko

Thanks for this information! I need to work back on getting back there again. I have no stamina or endurance. I got lazy. I love the motivation

Just get pulled by dogs: Siberian dogs running in the Iditarod Trail Sled Dog Race have VO2 max values as high as 240 mL/(kg·min).[26]

@gcn

6 жыл бұрын

That's ridiculously high!

@stevek8829

5 жыл бұрын

Ian Loughead They must not EPO test the dogs.

@loriskaufmann9575

4 жыл бұрын

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

@Hypnopotimus27

4 жыл бұрын

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

Very well explained guys 👍🏼

Vo2 max o man it's a long time ago 67 I think but your spot on you two training is the best way to improve every thing that has to do with O2. Pat from Belgium 🚲

Love the outtakes at the end. It's great to see how much you guys enjoy what your doing!

great Vid. some sessions I will have to incorporate. I test once often more per year and the last full physiological test I undertook saw 76.5 for my VO2 Max. I think everyone should get a full test and then work on the results with training and then try and improve on the numbers

Absolutely great video guys!

Thank you for the video. This is very very helpful

GNC simply rocks! Greetings from Colombia! Will try this. I think i can improve ;-)

This was really good. I used to be a swimmer, and in that sport intervals are different from cycling (in general). We'd do things like 100s on 1:10, which meant 100 yards hard, rest until 1:10 rolls around (i.e. 5-10 seconds), go again. Maybe do this 20 times. Then, do 200s on 2:30. Or, 50s on :35. Etc. An easy day would be 100s on 1:30. So when I was fastest on the bike I and a friend did what I called "swimming intervals" doing laps in an empty parking lot - X laps on Y time, with brief (10-30 seconds) rest between. I was never a good racer, but when doing lots of these workouts, I could race 60 minute criteriums with good racers and be in the mix at the end.

Tabata - 170% of your VO2 max, with a ten second recovery, until collapse - works, and takes five minutes. But very few people can do the 170% on a bike - your legs won't take it. You need to run uphill, probably on a treadmill.

Why am i even watching this.? I dont even have a way to measure my FTP, and i dont have a powermeter... And i dont even have a road bike

@ProjUltraZ

4 жыл бұрын

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

@harperw4434

4 жыл бұрын

Haa.

@rogerc23

4 жыл бұрын

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.

@useradmin2881

3 жыл бұрын

You can do it while running

@sepg5084

3 жыл бұрын

@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.

Ty for this awesome info.

We need more of the extra takes at the end of the video to see your natural sides, goofups, n so on than the normal serious versions.. makes it fun to watch.. your videos are obviously the best .!! It's just a thought or maybe a suggestion.. cheers 👍✌:)

@gcn

5 жыл бұрын

Thanks Brandon!

What is FTP? You men and women on Global Cycling Network are amazing! Thanks for all your tips.

I not know my FTP but I train as hard as I can. Thanks for your good information about FTP GCN!

@gcn

6 жыл бұрын

Thanks for your feedback Petinka! Keep up the training 👍

Great microphones

I currently do the 4x4 , second segment mentioned to increase my VO2 max. I absolutely dread that day. I call it managing the misery. I have however increased the segments from 3 to 5. The first few times trying to maintain 120% FTP for 4 minutes made me feel like my heart was going to burst out of my chest. I could only complete 3 of the segments at total KJ’s of 368. After 4 months of this once a week I’ve increased the segments to 5 and I am now at almost 500 KJ’s for the ride. It’s a bitch!!! Thank you for the video!

Great video! I'll be watching this again! What is ML/KG/MIN I hear this mentioned in the videos recently

another amazingh video!!!thank you!!!!

What a beautiful scenery 😆

doing cross country skiskating intervals during the winter season... we'll see how this pays off once the roads thaw out...

Great video

I don't know about VO2max, but I definitely increased my rib cage size and upper chest measurement after three years of modest cycling 40 min per day 7 days a week. The way I know is that with a constant waist size (32") my button up shirts would no longer button in the middle to top region. I do know that I was able to swim 164 feet underwater for repeats (an olympic pool). Good video guys!

@82vitt

5 жыл бұрын

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

The factor you have not mentioned in regard to VO2 max is age! I am 66 years old and when tested 18 months ago in a lab had a VO2 max of 50mL/kg/min. The average value mentioned in your video was for a much younger person. The average for my age would be somewhere around 27mL/kg/min. It also seems that VO2 max varies with sport. My cycling VO2 max is higher than my VO2 max when running!

working for the gcn is a dreamjob

Could you please explain why exactly are these intervals effective? Does it improve mitochondria? How? Thanks

Just finished my 4’x4 intervals on wahoo kickr @ 270 watt , yep it hurts 💪

How would this pertain to running and rowing?

recorded 70.2 on a run vo2 test and 66.4 on the bike

Don't worry Dan, you are real clean pro!

Si - does the wahoo element bolt attach to your canyon using the canyon "Garmin" mount available directly from them? Or have you hacked it somehow?

Makes me want to know the VO2 max of all the GCN presenters and Matt

My FTP 357W and Vo2 Max is 66ml/kg...... The Vo2 reading is not a sign of fitness but a good indicator of endurance potential

I live in the mountain half of Colorado so I don’t have long climbs available. Will I get the same effect for the examples you showed of what changes can be be made to get close to the same results?

I've been doing hard long intervals and at-the-limit threshold efforts on the Wattbike for years, and it can begin to grate on you. 410 kcals in 20 minutes, or repeated 2 minute 45kph efforts with one minute recovery, just wrecks me and I stink of ammonia. So yesterday I did an old workout that seems to build the legs without the same misery. Forty seconds very easy then twenty at 500 watts, or just over. 309 kcals in 20 minutes, but they're nearly all being done during the six minutes and forty seconds. So it's over 2,500 kcal per hour rate for the efforts! But the total cardiovascular load is manageable. So your legs are busted, but at least you're not cooked. A welcome respite.

I was excited when I saw that mobile v02 master! I was all "yeah, I think I'd pay if that if under $300." $5000 USD!!!

My fitbit estimates mine at 41. Trying to improve everyday.

couple of things here; recent research has shown an individual's VO2 max to be (on average) ~80% determined by your genetic makeup and 20% trainable. If you want to improve it, good luck, it'll take literal years of training to see small improvement. Start early. Secondly, the measurement with units of mL per kg of body mass per minute is relative VO2 max. Absolute VO2 max is measured in L/min. There's a difference.

@daniellongstaff3408

4 жыл бұрын

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.

@respectablebogan3276

4 жыл бұрын

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

@conservativegrandpa1801

2 жыл бұрын

@@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

This is Gran Canaria. GC-200, I guess. I just came from there two weeks ago. One of the best places for cyclists.

Just found this whilst looking for training vids! Is that Lloydy actually on a bike?? Surely not!

you guys are hurting my head!

useful

Simon, do I detect a spot of rust on your upper stem bolt?

Mine was 62 (proper test uni lab, Douglas bags). But for cyclists per kg needs to be adjusted. Total (per kg times total kg) is what matters on the flat, and on hills you need to allow for the weight of the bike, which is a constant. Two 70ml riders, the heavier has the advantage up a hill. Their "adjusted VO2 max - allowing for the bike - is higher.

@fallback8314

Жыл бұрын

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?

Last year mine was 65, gave up smoking gone down to 61. Have put on 10kg of muscle mass though

Nice Vo2 max

if one want to increase power strength, raw power, what intervals is smartest to train when? 30-40 seconds off and on? but how long easy riding between? I like to learn sprinting... please make a Sprinting interval training video

I went from using my right hand at night to left. And is hard. But I think is increasing

It will always be easier to do 1:00 - :30s (my personal favorite) or :40 - :20s at 120% FTP. 120% of FTP for 4 minutes is going to be harder to gulp down...especially by the fourth repeat.

But how do you keep track of your progress? How do you find out, when getting faster over time, whether your VO2 max improved, or your FTP, or your muscle power used for acceleration, or your position got more aero, or all improvements are related to weight loss in response to increased training/reduced beer time?

@jannikreimann1452

Жыл бұрын

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

Newish Garmins make a guesstimate for VO2 Max if you have a powermeter. How close is this to a proper measurement? Maybe someone here tried both.

Does this correlate with anaerobic traning? What if you were able to train to hold your breath for longer? Surely that would improve your efficiency of using oxegen? Perhaps the test results would vary and get a better vo2 max having taken the sufficient amount of beetroot juice to improve performance?

Salve, quante volte può essere ripetuto un allenamento di questi 3 alla settimana? grazie

That description is one of the longest I've seen 😂😂

I use the BreatheEasy Lung Expander to keep my oxygen saturation max’d out. It truly transformed my breathing. It enabled me to get back into strenuous exercise with them increased my VO2 max even further. I got mine from Amazon for about $20 on sale.

So this VO2max training is based on power but can be also trained at the FTP level? Or VO2max incereases only above some HR level?

Love seeing the Egan Bernal shout out in this before he blew up

45 is not average. It's actually excellent.

@matgamer5916

4 жыл бұрын

Lol dont lie

@jdr4307

4 жыл бұрын

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

My V02 max was measured at 27 and 60 on the same day in that order using two different methods. From looking into the subject and thinking deeply I think my rating is about 45, I can let fly in short bursts but don't have much stamina for massive efforts. I do spinning in winter and get up to 200 rpm but I still get massively erratic V02 max readings. One time after a mammoth session which I thought had been easy, I got 33 and after one session struggling with the same things I got 48. Garmin syncs with the HeadUp app and it gives me about 40 but I only wear my Garmin for sport so it doesn't have resting HR data. At least, it thinks it does but it gives me 75 when my waking HR is about 50. Sorry about that endless moan, honestly, I want to get mine to 60, but if I believe the stats so far, I am either already there or about 40 short.

@rehablab7694

4 жыл бұрын

In this video I perform a Vo2max test myself and explain my values and different factors important for your vo2max! kzread.info/dash/bejne/fK16vNOvZ6rNp7g.html check it out!!

2 years ago when I trained much less than now a days I did a proper vo2max test and back then I would have the same vo2max as Thibaut Pinot if I weighed as much as him which is crazy in itself. But I weigh 89kg and would not possible be able to get beneath 76kg in the most extreme cases. That's makes all the difference. Then there's another very big thing to note which is that my absolute power numbers above 5 minutes can't possibly match Pinot's. If we measure watts per kg I'm absolutely fckd.

vậy nếu muốn đạp công suất hơn thì mình nên tập zone nào thường xuyên vậy ạ

Best way to improve VO2 max - pick the right parents!

@Hypnopotimus27

4 жыл бұрын

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

@topemeister3000

4 жыл бұрын

Jack Matthews True but it was also just a joke.

@Hypnopotimus27

4 жыл бұрын

T Alakiu-Marquis ok

@jklfds85

3 жыл бұрын

Nope! Pick the right diet! 😉

Good old hard trainin and the rite food and few hard intervals !! If wee put a hours hard work in few times a week that should be ok , to be honest think there's to muc technology and people are relying on gimmicks!

How accurate are the V02 max out puts on the Garmin Edge units as the best I have had is 78.

@karlwalters3763

4 жыл бұрын

Not very. Take it with a grain of salt.

I am a runner, there are ways to increase vo2 max for runners. I feel that I should try cycling to increase vo2 max since there will be less impact which is good.

@gcn

4 жыл бұрын

Yes that would really benefit your fitness and cross training

Valuable lesson.... You dont really need to dope to increase your vo2max....but its gonna be hard. ....the choice is up to you

Im anaemic and did a VO2 max test last week. Came out at 53ml/kg/min; gutted really, don't reckon it'll increase much because of my physiology either. I've been cycling in a club for 1 year. My peak power output on the ramp test was 330 watts and i weigh 74kg

@EditioCastigata

6 жыл бұрын

Use your legs, not your arms. ;-)

Which Place is this where you guys are cycling ................... , practicing in such a nice background and fresh air will certainly increase VO2 max

I do those 4min with 4 min rest session as a build up in the last few weeks to my criterium races. They hurt. A lot

@matejburian3191

6 жыл бұрын

and are they work? Can you feel the difference?

@benwoodland5786

6 жыл бұрын

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

How is this video not linked to your training videos? I just did the 40-20 session on Tuesday and I still regret it :D

@gcn

6 жыл бұрын

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

@OutdoorsJustin

6 жыл бұрын

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

The first time I was tested for VO Max, I remember them telling me that I was pulling-in way more air/oxygen the I could process. So I said, "What you're telling me is that I'm just a Big Suck, right?" LOL ;-)

Hi GCN I really love your videos and everything I achieved in road cycling is because of ya'll. However, I do have a request. Can you put your own subtile?(not auto generated) because I love your accent but it's hard to cope up to what you're saying especially for those who's English is their 3rd language (me) Thank you :) Anyone agree?

Was this filmed in Gran Canaria?

Greats video as always guys. One question though. I know its very different for everybody but with all of these different workouts, how often should the average cyclist who wants to improve their all round ability do this workout?

@edmarkey4057

6 жыл бұрын

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

@gcn

6 жыл бұрын

+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.

@matt.rus1

6 жыл бұрын

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

@dirksmith1623

6 жыл бұрын

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.

Hmmm my VO2max just turned 60 comming from 59. But what about age? Is 60 good for a guy turning 53 this year or is it average? Is there a difference to other sports or do I have the same VO2max for running? P.s. My weight is 91-92 kg.

I don't train for what I cannot measure readily :) For me it is hiit all the way... Basically... Just go max until you cannot hold it any longer. Typically it is less than a minute. Not sure about others but it increases my max heart rate that is now 187 from 165 when I started exercise about a year back. And it increase how long I can keep it for hours. Now that heart beat is around 140 on average over 2 hours and I know I can keep it more. Unfortunately I don't have level road and thus I cannot measure ftp. But I suppose it is 140 bpm. Mind that I am saying that instead of working with ftp... Work on hiit and then see what is ftp. If ftp has increased then you are good.

@fallback8314

Жыл бұрын

are burpee good?

Cripes, those roads! Was this Gran Canaria?

@fullhog

6 жыл бұрын

David Richman It is Gran Canaria. Not all roads are like this. I think this is the GC 200 to St Nicholas. The roads around maspalomas and Puerto Rico are great.

It would be nice if you show the numbers for heart rate users

How many times a week max should I do these workouts? 2?

If you’re LT is around 85% of your max heart rate, by how much percent can your LT improve by with the right training ?

It's always said that rest is important, but no-one ever specifies exactly how much, or rather, how many workouts are optimal a week, with how many days off. I work out 10 times a week on average, around half of those are rides, with usually 1 or 2 days of doing nothing, but I've never been sure if that's the best balance.

my $20 usd xiaomi band mi 4 or huawei honor band 5 can measure VO2 max and the last includes SPO2 too

Does anyone know, about the accuracy of the Garmin VO2 calculator

@DoctorYogendra

4 жыл бұрын

Most of the fitness trackers are NOT accurate like doing a treadmill/cycle test. I believe the Garmin is the best on the market and it has about a 4% error rate.

Can you write out the training session to be used on Zwift?

@sudduthaaron

6 жыл бұрын

Just go and look at workouts available. I’m midway through the 4 week FTP booster program on Zwift and it’s helped me a lot. Each workout is usually an hour or so. Each day is different, but 40/20s and other similar workouts mentioned in the video are right there, waiting to be spun.