General Discussion Triathlon Talk » Classify this workout Rss Feed  
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2014-08-26 11:53 AM


439
10010010010025
nashville, Tennessee
Subject: Classify this workout
I'm taking a break from structured training for a few months but still trying to stay in shape. So I do a couple of run workouts and a couple of bike workouts each week. For my bike workouts I have been doing one 30 min hard ride on trainer and record my numbers and try to get better each time. My other bike ride is usually some type of interval workout. I'm just wondering how you would classify the workout I did this morning. I did 1 min intervals(MAX EFFORT) with 3 min rest in between. I did 5 sets. Is that considered a VO2 workout? Or a waste of time workout?


2014-08-26 12:08 PM
in reply to: mchadcota2

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Expert
2192
2000100252525
Greenville, SC
Subject: RE: Classify this workout

do 15 of them with 1 minute rest and you have a workout

2014-08-26 12:11 PM
in reply to: mchadcota2

Master
10208
50005000100100
Northern IL
Subject: RE: Classify this workout

With the rest being several times the work, that's more anaerobic. Or above VO2. If you want that, equal work to rest is fairly easy to remember. Since you have been training, and especially with only 5 of them, equal work to rest on 1' is still likely going to be anaerobic, so try for longer work intervals. Maybe a couple minutes to start and getting up to like 4-5' each. The rest sections can go less than equal as the work gets longer, but still keep it above 50%. You'll probably want to anyway. I'd probably alternate this with something like 5' work/1' recover every other week or so. Keep the bigger one in there more often, but you can break that up a little at times if you like. Like 2 x 15-20' with a few minutes between.

2014-08-26 1:34 PM
in reply to: #5043775


439
10010010010025
nashville, Tennessee
Subject: RE: Classify this workout
Ok so I'm just curious. You say to make the work intervals longer. Doing the longer intervals will obviously not be as high intensity as the 1 minute. So are you saying instead of the 1 min intervals, do longer, or in addition to. And does it help anything to do maximum intensity for very short intervals?
2014-08-26 3:11 PM
in reply to: mchadcota2

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Expert
2192
2000100252525
Greenville, SC
Subject: RE: Classify this workout

he is saying your work/rest ratio is too low.  you are already doing the 30 minute block, maybe if time allows for you to instead make it 2x20 with 5-10 between.  for intensity the 1min repeats are good... but you are resting too much between each interval; bring that ratio closer to 1:1 as I stated in my previous post.  this gives you the intensity and forces your body adapt to the repeated efforts with less recovery.  after doing this workout for a while you should notice a big difference in how fast your HR is able to recover between each interval. 

2014-08-26 4:19 PM
in reply to: Clempson

Master
10208
50005000100100
Northern IL
Subject: RE: Classify this workout

Right, you can beat yourself up with that ratio, but it's not stressing the intended area. What Clempson suggested with the 15 x 1'(1'rec) would end up being about the highest intensity I'll do with any regularity. More often I'll do several minutes on and off. Such as Sufferfest's A Very Dark Place with 5 x 4' (3') than Revolver with 15 x 1'(1').

You want to find the balance of work/rest and also long enough work sessions so that you can work at an appropriate intensity until near exhaustion. Changing the intensity changes the energy system, or aspect of a system, that is stressed. So you can still exhaust yourself, but the intensity is going too high and utilizing another energy system and won't stimulate your development as you're looking to. This doesn't mean never ever do this, but most of your work should be targeting some part of the aerobic system (which VO2 and threshold are both part of).



2014-08-26 4:46 PM
in reply to: mchadcota2


1055
10002525
Subject: RE: Classify this workout
There is a time for interval work during a build phase, but during unstructured training. . . why kill yourself? Top end gains typically are the first gains to be lost, so assuming your in an unstructured phase with no races coming up . . . it's probably all for naught. But if you have fun doing it. . .go for it.

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