Help with creating a Mag Trainer workout?
When I started weightlifting, I found a website that stepped through things like establishing a baseline, planning out workouts (positions, reps, rest time, etc) and mapping out gradual increases.
Now that I picked up a pretty good trainer does anyone know of any good websites to create or plan a schedule or set up something like a baseline. I have a HRM and cadence meter. Any tips or books would help too...
This is mostly for the coming winter as I limit my winter riding to straight commuting...
Thanks all.
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VO2 Max Booster Program – Intervals Targeted For VO2 Max
by Jesper Bondo Medhus on May 2, 2009
Welcome to the 2nd day of the VO2 Max Booster Program. Yesterday I told you to perform a 1hour workout including a VO2 max test. Doing a physical test in the beginning of a new training program is a great way to get a picture of your current physical status. When you use physical tests to track your progress it is important to do tests that are relevant for the physical parametres you want to improve. Thus, in our situation we would like to do a test that will give an estimate of what we can perform at intensities around VO2 max.
Day 2 – Intervals targeted for VO2 max
Today we will start with the real part of the VO2 Max Booster Program, the part that makes this training program outstanding and helps you to increase your VO2 max in only 14 days.
One of the secrets behind this program is time effective focused interval training. Working with higher intensity means you need less time toi achieve similar results. Also it is worth remembering that well trained cyclists need training close to their VO2max to continue improvements of this important physiological parameter.
Day 2
Total time: 1hr training
20min incremental warm up
10 x (30+30sec) 100 / 50% VO2 Max
30min Easy/medium rolling
This workout is an appetizer for what you wil meet in the next two weeks. Keep up the good work!
Next step: Day 3 – Reduce Training Volume (Did you miss Day1?)
Related Posts:
VO2 Max Booster Program – VO2 Max Test
VO2 Max Booster Program – Summary of Week 1
VO2 Max Booster Program – Reduce Volume, Increase Quality
VO2 Max Booster Program – VO2 Max Intervals As Active Recovery
Final Stages Of VO2 Max Booster Program
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{ 8 comments… read them below or add one }
1 marvin tolentino June 13, 2009 at 8:32 pm
hi! i’m confused about your VO2 max program.But I would like to certainly try it. What does 10x(30+30sec)100/50% VO2 max mean?
I mean 10 means sets,right? But what about 30+30sec? Does it mean I should do 30 sec all out then anoother 30sec at 50%? What I do now is climb a steep hill about 25% grade 4km for 15 min X 4 sets.Really simple training I guess.Hope you can help .Thanks!
2 evo l June 29, 2009 at 10:34 pm
i to really like the program, but have the same question re 10X(30+30)100/50%
3 Michael August 11, 2009 at 3:47 pm
You both are correct, 30sec 100% power (all out sprint) and 30 sec at 50% (turning over the pedals), repeat 10x.
4 Gerry August 25, 2009 at 12:42 am
Hi, I read the article with great interest. I have no doubt it works. However from other sources I find that VO2 intake reaches its maximum after approx. 60-90sec and that 4min intervals are sort of an optimum to develop VO2max (i.e. shorter is too short and longer is not VO2max). I can’t see how the shorter intervals (e.g. 30sec) you prescribe are the most effective then.
Thanks Gerry
5 Bob January 27, 2010 at 6:31 pm
I’ve followed this program and was able to complete it on time.
Did notice a 20 watt improvement. Question,I used a much higher wattage above the vo2 test for most of the intervals and still was able to finish each session, was this wrong?
Also, can I just keep repeating the fourteen session booster program and still improve?
6 fakehips February 22, 2010 at 11:01 pm
Just a suggestion – your answer to Marvin and evo1 on 25 Aug 09 stated that the 30 springs were at 100% power (all out sprint), which is not what the workout webpage stated…..if I’m a dope, ok, but your instructions on the Day 2 workout were 100/50% VO2Max. I assumed the “100″ was 100% VO2Max, not my max power…..should be an easy cleanup to avoid further confusion.
7 Roger July 27, 2010 at 4:02 pm
If my average wattage for the 5 minute test is 400. Do I use 400W as the power output for all the intervals or is the wattage adjusted based on the duration of the interval. Also, would the 400W be my VO2max
level?
8 Gregor Pecnik August 3, 2010 at 1:52 pm
Hello, just joining but having similar misunderstanding in respect to training formula 10 x (30+30sec) 100 / 50% VO2 Max- > this is as far I can see related to max power, but can this be defined in terms of HR as I am not using powermeter?
TX
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training4cyclists.com........really great resource for workouts by a european cycling coach broken down into lymans terms for your eveyday use. enjoy!!!
I would recommend Base Building for Cyclists which can be found at http://www.amazon.com/Base-Building-Cyclists-Foundation-Performance/dp/1.... This is an excellent book for describing how to properly set up a strong base foundation, what to do to make certain areas stronger(Strength, Endurance, etc), and how to more efficiently ride.
Also for good for ideas for intervals, and training is The Lance Armstrong Performance Program which can be found at http://www.amazon.ca/Lance-Armstrong-Performance-Program-Perfect/dp/1579.... I picked this book up for cheap (under $5 used)