@@ZwiftAnalysisNetwork on my Garmin Venu watch, my Vo2 reading is quite a bit lower because it's only tracking my hikes and walks. My Garmin Edge tracks my cycling Vo2. If I ran and did proper training on my 2 left feet, I'd probably get my non-cycling Vo2 up as well. I know there is only one Vo2, but Garmin does split it into two 😐
I personally create my own and import them to Zwift. But i think if you want to use a pre-made VO2 max workout on Zwift, I would try and find ones that are simple to start with. To me VO2 max is as simple as picking an interval length, rest period between, and how many blocks you want to do. One's such as the 6x2 VO2 max or 40/20's are good starting points. You can always edit the pre-made ones to have extra/or less intervals per block. For example the 40/20s #1 workout only has 4 intervals per block, but dependent on how strong you are you could increase it to 6 or 8 per block.
@@ZwiftAnalysisNetwork Thanks for you tips and advice. Relative new to workouts and dedicated VO2 max training so creating one is a little step too far (yet). So any good advice on some pre-made workout help to understand the idea :) Will definitely do the ones you advices!! The ones you showed in the video look fun ;-) Btw nice channel!
thanks! you gave me a good idea! maybe in the future ill work on setting up like a google drives that has the files for some pre-made workouts (they are set as a % of FTP so should adjust). But for pre-made zwift ones i would try out the "VO2 Max 3x3", "VO2 Max - 4x4 (40/20)" or "40/20's #1", these three are pretty straight forward and not overly difficult if your newer. It also provides a mix of SI and LI. As you become more and more comfortable with them you can try the "6x2 VO2 Max" or "Breakfast Returns". These are a bit harder and longer. Feel free to post a comment if you try any of them and let me know if they felt to easy/hard.
Is the VO2Max on my Zwift profile accurate? I’ve been thinking about doing some VO2Max training since I heard about the better mortality. I’m 48yo male with Multiple Sclerosis and my VO2 Max is at 61.5 currently.
I don't have the underlying calcs for how they calculate it, but in my opinion I would say it's directionally pretty accurate. As long as you have had some hard efforts for zwift to gather data, it is probably just as accurate as the estimates that come from Garmin watches or other devices. That being said, it is just an estimate and the true reliable way to measure your vo2 max would be going for laboratory testing (they essentially have you run/bike with a breathing mask on that measures what you exhale while at a hard effort), this test would give you your true vo2 max, but obviously most of us don't have the time/effort/money to complete it (I think it's like $150, but I personally don't find the need to spend this to know my exact value as the estimates available from zwift/Garmin are "good enough" for me). Hope this helps!
@@ZwiftAnalysisNetwork That helps! I average over a race a week, so they definitely have data from hard efforts. I’m sitting at 61-62, but you’re saying that it would be accurate if it goes up or down, but not to put much stock in the hard number.
Yea that should be enough data! I do think if the estimates go up, you probably do have a better vo2 than the day before. If it goes from 61 to 63, it probably truly increased 2. But if you got lab tested for the same two days it could be actually be 57 to 59 or 65 to 67. Basically +/- a couple points. My assumption is the zwift number would follow a bell curve and work pretty well for most people, but of course there will always be some outliers
the anaerobic "system" does not kick in. we process glucose, anaerobically, and the eventual lactate, aerobically. we use glycogen/ glucose at all intensities, and it ramps up with intensity. we do not "go" anaerobic. when doing intervals, you may increase your anaerobic work capacity, which can confuse the idea of v02 max increases.
I would agree its probably a lot harder the older you are, as it takes more effort to find the right mix of training and resting, but not impossible to improve. One inspiring story i found while putting together this video was about Robert Marchand, he apparently set the world hour record for his age group and during his training increased his VO2 max by 13%, his first test was at the age of 101 and the increase was when he was 103!
@@ZwiftAnalysisNetwork I seen that too. I had a quintuple heart bypass and took a KOM in my first ETAPE 11 months later and 20kg lighter. Still pushing hard. Hence my comment about where you start makes a difference.😂😂I’m 55.
Coach ZAN comes through again! Thank you sir!
Thank you for doing the work to get this information out there. Very useful.
Excellent video. I'm 62 and my Vo2 is about 55 according to Garmin. I used to be around 57 in mid season but I'd like to get it to 60 if I can
Pretty solid if you can increase to 60. How is the garmin? I was actually thinking of getting one of the watches that estimate VO2 max myself.
@@ZwiftAnalysisNetwork on my Garmin Venu watch, my Vo2 reading is quite a bit lower because it's only tracking my hikes and walks. My Garmin Edge tracks my cycling Vo2. If I ran and did proper training on my 2 left feet, I'd probably get my non-cycling Vo2 up as well. I know there is only one Vo2, but Garmin does split it into two 😐
Great info & thanks for sharing. Which workouts on Zwift do you recommend for VO2 Max training?
I personally create my own and import them to Zwift. But i think if you want to use a pre-made VO2 max workout on Zwift, I would try and find ones that are simple to start with. To me VO2 max is as simple as picking an interval length, rest period between, and how many blocks you want to do.
One's such as the 6x2 VO2 max or 40/20's are good starting points. You can always edit the pre-made ones to have extra/or less intervals per block. For example the 40/20s #1 workout only has 4 intervals per block, but dependent on how strong you are you could increase it to 6 or 8 per block.
@@ZwiftAnalysisNetwork Thanks for you tips and advice. Relative new to workouts and dedicated VO2 max training so creating one is a little step too far (yet). So any good advice on some pre-made workout help to understand the idea :) Will definitely do the ones you advices!! The ones you showed in the video look fun ;-) Btw nice channel!
thanks! you gave me a good idea! maybe in the future ill work on setting up like a google drives that has the files for some pre-made workouts (they are set as a % of FTP so should adjust).
But for pre-made zwift ones i would try out the "VO2 Max 3x3", "VO2 Max - 4x4 (40/20)" or "40/20's #1", these three are pretty straight forward and not overly difficult if your newer. It also provides a mix of SI and LI.
As you become more and more comfortable with them you can try the "6x2 VO2 Max" or "Breakfast Returns". These are a bit harder and longer.
Feel free to post a comment if you try any of them and let me know if they felt to easy/hard.
I would add don't underestimate the need for a large base that you can build on for VO2
Is the VO2Max on my Zwift profile accurate? I’ve been thinking about doing some VO2Max training since I heard about the better mortality. I’m 48yo male with Multiple Sclerosis and my VO2 Max is at 61.5 currently.
I don't have the underlying calcs for how they calculate it, but in my opinion I would say it's directionally pretty accurate. As long as you have had some hard efforts for zwift to gather data, it is probably just as accurate as the estimates that come from Garmin watches or other devices.
That being said, it is just an estimate and the true reliable way to measure your vo2 max would be going for laboratory testing (they essentially have you run/bike with a breathing mask on that measures what you exhale while at a hard effort), this test would give you your true vo2 max, but obviously most of us don't have the time/effort/money to complete it (I think it's like $150, but I personally don't find the need to spend this to know my exact value as the estimates available from zwift/Garmin are "good enough" for me).
Hope this helps!
@@ZwiftAnalysisNetwork That helps! I average over a race a week, so they definitely have data from hard efforts. I’m sitting at 61-62, but you’re saying that it would be accurate if it goes up or down, but not to put much stock in the hard number.
Yea that should be enough data! I do think if the estimates go up, you probably do have a better vo2 than the day before.
If it goes from 61 to 63, it probably truly increased 2. But if you got lab tested for the same two days it could be actually be 57 to 59 or 65 to 67. Basically +/- a couple points.
My assumption is the zwift number would follow a bell curve and work pretty well for most people, but of course there will always be some outliers
the anaerobic "system" does not kick in. we process glucose, anaerobically, and the eventual lactate, aerobically. we use glycogen/ glucose at all intensities, and it ramps up with intensity. we do not "go" anaerobic. when doing intervals, you may increase your anaerobic work capacity, which can confuse the idea of v02 max increases.
Most young people can increase their vo2 max with the right training. After 50 years old is another story!
That’s depends I think in how unfit you are to start with when over 50.
I would agree its probably a lot harder the older you are, as it takes more effort to find the right mix of training and resting, but not impossible to improve.
One inspiring story i found while putting together this video was about Robert Marchand, he apparently set the world hour record for his age group and during his training increased his VO2 max by 13%, his first test was at the age of 101 and the increase was when he was 103!
however, you can still improve performance after 50. performance is more measurable and useful.
@@ZwiftAnalysisNetwork I seen that too. I had a quintuple heart bypass and took a KOM in my first ETAPE 11 months later and 20kg lighter. Still pushing hard. Hence my comment about where you start makes a difference.😂😂I’m 55.
That has to be tough recovering from that. Impressive to be able to come back and take KOMs though!