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How to train your VO2max | VO2 Max Explained
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- Опубликовано: 21 дек 2015
- In this video I explain 5 workouts to improve your VO2max
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Have you used any of these training session? Let me know how you found them.
Matty Graham do you recommend 4x4min intervals to improve VO2 max?
@@lusaedkas1222 Depending on your fitness level and training status 4x4 min could work for you. But they are on the higher end time wise so you would want to build up to them to get the maximum benefit from them.
All the best with your training.
Thanks for your reply.... I normally do it on the treadmill... I try run first 4 minutes at 18kph then try run 18 for as long as possible on the other sets until I have to lower the speed
@@lusaedkas1222 If you are not able to maintain the 4 minute intervals at the 18 kph then it indicates that the intensity might be to high or the interval to long.
It would be good to do a 20 min functional threshold pace test (google it to find the details) to find your correct training zones so you can base your intervals on these zones.
Matty Graham ok thank you Matty👍
What I especially liked about this video is that it gave clear and targeted advice to people in different situations.
'Already fit and have been doing this for a while? Then this is what you need to do to keep progressing.'
'If you're just starting out, then do this instead, and do this differently.'
'If you're heavy, do this to lighten the burden on your joints to prevent injuries, etc.'
Excellent video by every standard. Great advice, and nice work!
Thanks :)
Hickson protocol gives most VO2max from all research papers there are. However everything works, as long as you stay around vo2max speed. Which is approx your best 2km speed. The shortest way to improve is 3x20 sec sprints with 4 minutes rest. However 3 minutes makes heart grow, 30 seconds makes your blood better. Training once a week is already effective, you just need more weeks.
Great summary, I think it might be time for another video digging into some of the recent research. This one is getting on a bit.
Thank you! Great recommendations! Will be trying these out soon!
Thats great to hear. Enjoy :)
Great easy explanation thanks so much for your time and effort. Will start this week
Glad it was helpful!
Let me know how you get on with them.
Thank you very much
You are welcome
Thanks for all the info, although I have a coach is good to hear others explanations of what's going on.
It's been an interesting experience for an "old" athlete coming back into it with the tools now available to the average Joe.
+contrapezist Thats great to hear. Keep up the hard work. It always pays off in the end.
How to recover properly between those runs? As in, what do we have to do while recovering? Jogging or just sit down and relax?
I normally walk for the first 30sec-1 min depending on the length then jog easy for the final part of the recovery interval.
super video, thx
+Pursue Yourdreams No worries I hope you found it useful.
Is lactic threshold more important?
Both are important for endurance performance but a higher anaerobic threshold is a greater predictor of endurance performance than vo2max.
Can i do speed work instead of interval training??
It depends on what your training goals are.
30sec 30rest 3sets x10 .
How much time is the rest between the sets?
See how you go but a good place to start is 5 min and if you need more then take it or if you find that you need less then trim it down.
@Matty Graham I recently took a VO2 Max test for a job interview. The test requires all candidates to have a VO2 Max equal to or greater than 50 ml/kg/min. One of the candidates passed his test at just 12 minutes into the test. I lasted 15 min however and failed. Is this because my anaerobic threshold is higher than his? I am confused how I lasted longer, yet he had a higher VO2 Max. Your videos have been very helpful so far and I look forward to hearing back from you.
Does this help answer your question? ruclips.net/video/Dk67awB-GeA/видео.html
How long should you use the 30s on/30 off intervals before progressing up to 1min on/off etc.
Also, how many times per week would be optimal?
Try 2 times per week to start with and see how you feel.
Start with 1-2 sets of 5x 30:30 and build to 3-4 sets over a couple of weeks.
Once you have built this base volume up you can drop the sets and start building the time up depending on how you respond to them.
can you do this type of Exercise say on a StairMaster 5x a week??..since its low impact
Thanks for your question. Have a look at this video for your answer: ruclips.net/video/f-ud5VMyg8Q/видео.html
Thank you for useful useful videos I have a question.
17 years old boy playing football. To develop higher lactate tershold work:rest, 2:1 if he does 5 min of high intensity he will have 2.5 min rest but during that 5 min work how he should orgnaize his work?doing shorter intervals of high intensity say 30 s work and 15 seconds slow jogging until your 5 min is done will suffice or not.
Yeah that would work well.
How does he find it?
@@MattyEPC it was difficult for him, he runs 100 m under 12s,we organised a set like this :he ran 55m in under 10 rested for 5s he did 4 runs, than rested for 30s he repeated 3 times so his set was 5min reseted for 2,30s,but this was quit difficult to repeat the set. His speed was dropping he needed more rest times, and I did not push him.
The problem is to found the lactate threshold.
Appreciate the videos! Do you recommend the 30/30 intervals over 40/20s?
+Jade Cleveland They are both good, you could do more quality reps from the 30/30s. If you have the chance, use a power sensor, and keep them doing until a significant power drop. A really good session, what Matty did not mention is the classic pyramid interval, when you do 1-2-3-4-5-4-3-2-1 min intervals. Great way to train both vo2max (3-4-5min intervals) and anaerobic endurance (1-2 min intervals)
+Jade Cleveland As +Garbor Toth has mentioned both are good and 40/20 would be a good progression following on from 30/30.
At the end of the day they are just different tools for the job. You don't want to just do one interval set over and over again. It needs to be progressed so you continue to get adaptation and improve.
+Gabor Toth Exactly right, and the 40/20 can be used as a progression from the 30/30 session. That classic pyramid is a killer session :)
Dorkus Finelstein These are meant as different/ separate training sessions/ work outs.
is this same the same program for cycling ?
Yes absolutely.
All of these sessions can be used to improve your cycling as well.
Thanks for the video but where can I find my vo2 max at?
Give this video a watch. It might help answer your question.
ruclips.net/video/Gi4CWFNLoMw/видео.html
also regarding 30/30, 83% of the 'on' segments or 83% of the whole ~30min workout?
Thanks for your question.
I would love to answer this question on my
podcast if that is ok with you.
If you could please send me a short voice
message at the following link I will answer your question on my podcast. All
you need to do is read this question out.
www.exponentialperformancecoaching.com/ask
If you would like me to answer your question in
a private message you can ask it through my reachme account for a small fee at
the following link.
www.reach.me/MattyGraham
Started zwift cycling after many years zero exercise 17th Oct at ftp 184 after 6 weeks it was 247 now strava estimates 267.I was 99.5kilos now down to 97.Doing 4/5 days a week for roughly an hour..BMI says 72 or less is normal for me at 5'8''.Any idea how high I might be able to get my ftp after 6 months/if I get down to
Hard to say mate. Your rate of improvement will slow down (law of diminishing returns) but there is always room for improvement.
Keep up the great work and keep me posted with your progress.
Matty Graham thanks for the video, I'm still a little confused . I'm a boxer so I'm well conditioned but I run at 8:45 a mile and I really want to finish my miles quicker, will this help ? & also when you said 30 sec go /30 sec rest , is that a sprint or 99% run please help , thank you
semaj brown you need speed training to improve your mile if you are already in good shape, not AT training. Working on ur AT will help but speed training is slightly more important in this case since you are well fit. Focus on 400m sprints with 5min rest intervals
@@MattyEPC I got my ftp to 307 by six months but suffered a clot.Luckily not the heart.Just started 'serious' (regular) training 5days a week 3 weeks ago.Did a 5x3min 120%of ftp interval session this morning and was good fun.If I get back to a decent ftp I'll try to get down to 68kgs maybe.I got down to 73 but put most of it back on again lol.Last ftp was 257 hoping for 270 this weekend.We'll see.
@@jonnyy4088 That is no good to hear mate. I hope you have been well since your clot last year.
All the best.
I was wondering, when interval training, simply standing around or walking around waiting for the next high intensity run period, does that provide an adequate recovery period to clear lactate, or is light jogging the preferred style?
It depends what you are looking to get from the session. If you are training VO2max light active recovery is key to help reduce lactate build up. If you are training threshold or lactate tolerance then more inactive recovery can help keep those levels high or if you are doing max sprint and power type efforts then complete recovery is important to restore your ATP supplies.
is pace (or power) supposed to diminish throughout a set of the 30on/offs. If I were running max 200s w/ 30sec they would definitely get slower. Is that ok for this type of workout or is it more ideal to have them even?
Thanks for your question.
I would love to answer this question on my
podcast if that is ok with you.
If you could please send me a short voice
message at the following link I will answer your question on my podcast. All
you need to do is read this question out.
www.exponentialperformancecoaching.com/ask
If you would like me to answer your question in
a private message you can ask it through my reachme account for a small fee at
the following link.
www.reach.me/MattyGraham
It's inevitable you will slow down after a few reps at this intensity.
Set a target time for the 200 one you can maintain for all of the session but keep the recovery the same ie if you set your time say 10x 200 in 30, 32 seconds or if your not that fit adjust to suit your fitness.This idea of running flat out will lead you to frustration.
You said "max effort" when describing the 200s? A full 200 sprint would require far greater than 30sec recovery to avoid injury. Maybe you meant max VO2 effort? My understanding is even at VO2 max workouts, you are not sprinting 200 meters. Can you better describe the effort on the 200s when using only 30 sec rest.
Thank about a max sustainable effort for the distance or time outlined. Not a max sprint effort.
@@MattyEPC got it.
🙌
I'm guessing these are runs and not sprints?
Yeah the length is a more a sustained effort rather than a sprint.
@@MattyEPC thanks Matty 😃. Just so it’s clear to me (I’m new to this, so forgive my question if it’s stupid ha) it’s a sustained effort at just above VO2 Max, repeated for multiple intervals, and each interval the Intensity must progressively increase to maintain your pace, and after enough intervals, you reach a point where you can’t maintain the pace and max out?
Generally speaking how many Vo2Max sessions should I do a week?
It really depends on your training history and what phase of training you are on.
Start out doing them once a week then build to twice a week. See how you are responding and if you are in a race prep phase then you could bump it up to three times a week if you were handling the load ok.
Sorry but you are wrong .You can't run flat out for 30 seconds with 30 seconds recovery, you would get too about 5 or 6 reps before you would have so much lactic acid you would have to stop.
The best way is to set a target time for an above average club runner running 200s in 30,32 seconds with 30 seconds recovery starting with 8,10 reps
pushing upto 15,20 reps over a month twice a week.The benefit comes in keeping the recovery at the 30 seconds.
The whole idea of training is to train not race sessions.If you had a group of athletes about the same standard doing the session in the way you recomend it would turn into a burn up all running flat out to exhaustion.
Thanks for your insights Mike.
I agree, I didn't use the best language to describe the intensity when I made this video. Words such as strong, hard but sustainable for 30 seconds, 95-100% of VO2max velocity would have been better.
Thanks for stopping by and taking the time to comment.
All the best.
sorry, i could barely hear you
My apologies, audio quality is something that I am always trying to improve.
Thanks for tuning in all the same.