As a competitive runner and coach, I like the below sessions to target this type of training response- 1) Bilat 15-25x 30sec Fast, 30sec Float 2) Moneghetti Fartlek (2x 90sec Fast, 90sec Float, 4x 60/60, 4x 30/30, 4x15/15sec for 20min) 3) De Castella "Aussie Quarters" (8x 400m @ 5K-3K Pace, 200m Fast Float @ ~80% of 5K/3K Pace) for 4800m (great 5K race time predictor) To add a bit of difficulty to these for very well-trained athletes, I love throwing-in a test for lactic power of ~1200m-2K @ Best Daily Effort after one of these sessions. Usually take a full 3-4min recovery, and then run one of these ~4-7min bouts either on the flat or uphill to really drive the V02.

Outstanding video! Always enjoy your intellectual curiosity and willingness to explore different training ideas.

As you rightly say (in this video or in Part 1), these aren't really "short" intervals, but actually a series of varying intensity "long" intervals. Taking the central idea that accumulated time at or close to the VO2max (using HR as a proxy for VO2) is the main focus to elicit the best adaptations in aerobic capacity, we've found after experimenting with many different designs with our athletes (and my own training as a MTB national champion and World Cup athlete) that spiking the VO2 initially with a supra-maximal effort (typically 1.5-2mins in duration) and then dropping the power down to an intensity between the lactate threshold (power at V4/OBLA) and VO2max (i.e. 6 min power as you mention), we find a huge increase in tolerable duration at 95%> of HRMax. We essentially try to use the VO2 slow component to "hack" the training, so that by dropping the power down to this over-threshold-but-below-VO2peak, we can extend each interval out to 6-8mins usually (and do a series of 3-6 of these) and spend the majority of that time at or close to VO2max, since the slow component means even with this lowered intensity after the initial spike being at a power not normally associated with VO2max training, the VO2 cannot steady state. With the microburt design like Ronnestad's, we find there is quite a delay in the VO2 getting up there, as well as the re-acceleration stress (mentioned here in relation to rowing, but also a huge factor when performing these on the bike on a steep hill) plays into the ability to score high work duration too. Just some findings from the field I thought you might find interesting! Thanks for your comment on my own video on the two main methods of quantifying training intensity distribution by the way. A commonly asked question, so it certainly warranted a video!

@alanbullock1401

4 жыл бұрын

Tom Bell I’m interested in producing an interval session that uses high power around vo2max but also produces quite a moderate BLa - did you find that accelerated vo2 component also led to high BLa’s by the end of the interval series and also did you find the less trained and older athletes had a more exaggerated vo2 slow component compared to younger highly trained individuals?

@wellsmark5356

3 жыл бұрын

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@wellsmark5356

3 жыл бұрын

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@wellsmark5356

3 жыл бұрын

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@marlonxander3559

3 жыл бұрын

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Holy cow, that canadian with 94% HRMax for 1.5 hour.

Some of the issues with the 1:1 ratio intervals can be mended by starting of with a 3 minute bout do drive HR up to +90%. I did a a lot of 15:15s and 30:30s this way running uphill with ski poles back when I was fit. They work fine if you want some variation from the 40:20s and 30:15s in pre season, but if you are super fit then HR might fall slightly on the 30:30s. Anyway, thank you for these awesome videos!

Really appreciate the clarity of content and insight in these three linked presentations, prompting many ideas for both my own cycling training and for those I coach. An excellent medium too if we can't get to places where you speak. Thanks.

Really enjoying this video series. Firstly could one do 30:30 to begin with as ive never done these type of workouts. Then move to 30:15 say. Also as a runner these guidelines would work ok around a track. Many thanks

Your videos are platinum

Deborah Sheridan's training is interesting in that it mirrors that of the former 6 times British TT Champion Alf Engers' training. A long ride with a big effort in the middle.

We should add though that each kind of interval length has its specific energy system involved/muscle fiber. The right interpretation of the active recovery length/pace may be pivotal for the good execution of the next bout... that is the "lactate shuttle" concept, such as, let's say: 6-8 X 400m in 64" with "jog" floats of 200m in 40"ish 👍

Really appreciate the detail in these videos Stephen. Thank you!

I’ve been doing 30/30, but have found it easier to increase the rest power to make it harder, as opposed to increasing the work power. The latter just reduces the motivation for the next block, but harder rest periods stop the HR from dropping too quick.

It would be interesting to know if you are already aerobically fit from lots of zone 2 work if it would be more beneficial to do less of these but at higher power say 3x 5min 30/30's at 150-175% ftp?

Can you expand upon the idea that you can vary the metabolic demands of these intervals by adjusting the intensity of the "recovery" portion of the interval (15s or 20s recovery). My initial thinking is that if these were steady state intervals they would be highly driven by carb utilization and on the other end of the spectrum, if you took the recovery window completely off, you would drive a lot more anaerobic metabolism. Is that a reasonable way of looking at these?

Do you think wit this shorter intervals the HR is low because the HR does not have time to “catch up” to what is really going on? For instance I do 60/60 (2x5 sets) on running and with a Stryd power meter I am in the 470-500 range and on 30:30s on the bike I am at 390-440 usually depending on get a turn or a slight down hill. For the running my average HR was 157 for the 10 efforts while on each one my max HR was around 175 or higher and I am guessing the max HR would have climbed to into the 180s if running for another 30 seconds. (This was on a wrist HR so the HR lag is even more when compared to a chest strap). Any thoughts? Thank you for the videos! Helps out a lot

@Second247

3 жыл бұрын

I'm not Seiler but have been doing these for a decade now, so perhaps i know something. My background is with kettlebell-sports, but i've done these also with bike , rowing and even barbell squats. I started with 60:60s but as i gained experience i started to move into 30:30s. I think 60 seconds of rest tends to be too much and HR drops low and overall feeling is way easier as there usually is more time to actually rest, 30:30s is better to keep HR up but it's also more straining as there is no much time between hard sets, you just get to wipe off sweat and adjust gear and then it's go-again. I think that body just has more time to actually relax if it's 60seconds, with 30seconds there is more tension which doesn't get released and which transits to next interval. I think that in these types of intervals it's good idea to shorted the rest period or keep intervals really short, like 30:30s. If rest gets over 30 seconds, HR tends to drop too much. Or work-ratio should be 2:1 if work gets over 60 seconds. Yeah, wrist things are bad for these kind of things. I have Polar Verity Sense, which goes to bicep or forearm, which is very accurate and responsive, but i tend to keep chest strap for these things.

Hey Stephen, love the vids. I am just wondering what you are using for the analysis of the data? Josh

@sportscientist

4 жыл бұрын

With the help of an awesome data analyst/ veteran runner from the UK, I have developed a custom analytics program for analyzing the training sessions. It continues to be a work in progress, getting better all the time.

Hello Stephen, thank you for this video. I am a runner, especially a marathon runner, and I want to perform a VO2max work cycle. Which sessions would you prefer? Short HIT 30/15 or Long HIT 2'/2'; 4'/4'... Finally, what do you think of variable intensity sessions such as 5 series of 3x (40'' Z5 + 1' Z4) for VO2max work ? Thank you

30s/15s bike the best in climbing or plan?

Stephen have you found a short interval w:r duration and intensities that lead to high vo2 uptake but generally low BLa (I.e < 5 mol/l/5 mins) increase?

@Wanecameron

4 жыл бұрын

In an Endurance Innovation episode (from 21 Nov) they talk about 20s on 20s off resulting in 4mmol while at V02 max

666th rule of thumbs-up!

Doesn't this lean into the idea why jack Daniels does 2 Min intervals