Great content in this video. Thank you, Brendan!

@EVOQBIKE

2 ай бұрын

Glad you enjoyed it!

What a deep insightful video, thank you for sharing your knowledge and experience!

@EVOQBIKE

3 жыл бұрын

thanks for checking it out Chris!

i'm about to start a 2-week Vo2 max block.. my plan was to do a progression.. first week 3x6', then 4x5', then 5x4', rest day, recovery ride, endurance ride, rest day 2nd week: 5x4', then 6x3', and finally 8-10x2'.. wish me luck!

@EVOQBIKE

2 жыл бұрын

Good luck!

Thanks for the great content. Question: what is the idea behind 3 sets of 3x3 w/1:00 recovery? Most sources recommend a 1:1 work:rest. In your video 6 months ago about VO2, you mentioned (paraphrasing) the first minute of an effort doesn’t really count bc you are just getting to the zone (ex: 5x5:00 = 20:00 in zone). I am assuming the short rest between mitigates this “loss?” So would 3x3x3:00 actually be closer to 24:00 based on that? Not looking for the “magic interval session,” just curious.

@EVOQBIKE

3 жыл бұрын

great question! manipulating the rest amount is another way to vary your intervals. you're not always going to get 1:1 in a race, right? so it's 4 sets of 3 x 3, so let's say 32m of work, but it isn't max vo2 so it's definitely doable. you're recharging a bit in that 1 minute, but then you're hitting it again. so it's 6 minutes of good vo2 work per set let's say, with little rest. The issue is that we don't know and can't quantify yet how fast the battery recharges in everyone...a lot to that...depth. so this isn't the interval if you're looking for a clear cut "here's the study and here's the result" cause reducing rest isn't manipulated as often as duration. try the interval though, look at the metrics, and let me know what you think!

Hey man, I have just discovered your channel. I've watched your video about mental toughness and now I do have a question that I hope you can help me with. What can I do when I have hit a "mental plateau"? I haven't been able to train as much as I'd like because of the amount of college work I have, so I know I have lost some fitness and endurance, but when I ride/train I just can't push myself as hard as I used to when doing intervals or when chasing Strava segments. "Mentally I can't go as deep as I used to" is the best way I can describe it. Any tips, please?

@EVOQBIKE

3 жыл бұрын

maybe you're chasing too many segments? Are you trying to compensate and go too hard too often? ie higher intensity too often even though the hours are down? also, lots of homework doesn't leave lots of neuro brain power for cycling at times; stress will take a toll for sure. try to ride early AM before all the work happens. Prioritize sleep. Avoid partying too much, but still enjoy the process of college. For now, take a break from the hard stuff for a week; have you rested recently? If not, rest now. COme back fresher and stronger! Let us know if any of this helps! Brendan@EVOQ.BIKE Good luck with class!

Hi Brendon , I'm Zwift racing once a week on Saturday for 75 mins and then on Tuesday doing a 7 x 3 @ 120% , now on the Zwift race as you're more than aware your HR goes through the roof and stays there for virtually the entire race 95%+ if you don't you'll get dropped , the thing is even though you my HR is sky rocketing in the Zwift race there isn't that much power in the Vo2 max region compared to 7x3 @120% , alternatively during the 7x3 the accumilated time the HR is above 90%+ is way lower compared to the Zwift, which is best ? should i do both ?

@EVOQBIKE

3 жыл бұрын

i'd do both! you're probably getting much more FTP work in the zwift races aside from the normal surges. FOr the vo2max, have you maxed out to see what you can do for 3m? Also, have you tried a hard start for 3m and let power fade to see how that VO2 power compares on the Relative Vo2 chart in WKO5? I ask, because you may be able to get more quality going a bit harder than 120%. Make small tweaks here to optimize, but even if you stay at 120%, it's a solid rip. Try 130 and see how that goes. I'd do both so that you have two intense sessions a week. Thanks for watching and the question!