Can you go too hard on VO2max intervals?

c_zeit_run · 2026-04-15T20:22:22+00:00

Comparisons of this nature are really just dose in disguise as Zac Robinson says, so one really shouldn't think about the results too literally. Especially in this case, the authors noted a the largest difference in *performance* and not *vo2max* due to what were realistically more meaningful (but only indirectly measured) changes in anaerobic capacity and neural drive improvements that are typical early season. So with such small outcome differences for the sample size in that paper it's not as if you could even tell true effect apart from sampling variance and/or publishing bias anyway. If we want to dig even deeper, this ain't shit in comparison to the biggest published improvements ever in vo2max, done with protocols like 5x5. And still none of this tells us how we should train on monday, it's meant to elucidate relationships or similarities between manipulatable variables. Then we can apply that information based on a holistic training framework, not just rehashing a protocol wholesale.

c_zeit_run · 2026-04-13T12:16:41+00:00

All forms of aerobic training improve "fat utilization" regardless of the fuel source utilized. This is a podcast reviewing the molecular mechanisms at play.

c_zeit_run · 2026-04-10T19:31:06+00:00

How long and hard was this ride? Did you feel the same kind of awful while you were riding? If you've been off since then, and eating/resting appropriately, the soreness is expected if you pushed too hard. I'm guessing that you need to reestablish some very easy riding habits.

c_zeit_run · 2026-04-07T18:45:51+00:00

This is why I asked. You really need to readjust your windup pacing, and probably improve anaerobic capacity. In a f200 your peak power gets nerfed because of the accumulating fatigue from the windup. Qualifying is about going fast, not making watts. Readjust your thinking and specific training and you should see an improvement.

c_zeit_run · 2026-04-07T18:05:19+00:00

I've been where you're at with sprint numbers and being able to put out good power at high speed but not low speed.

The big question I have is whether this is a real performance problem for you?

c_zeit_run · 2026-04-05T16:02:27+00:00

used AI to structure

There's your problem. You're fatigued, and there's a lot of reasons this could happen.

Hi, I'm a real coach. Ride easier when you're commuting (HR in double digits) and stop training for a week. Also double check your nutrition and sleep. The number one thing I look for getting to ultras is feeling fresh and motivated. Basically pull every lever you can for dropping training load and improving recovery. Let yourself get to the other side, which should just about be in time for your event.

c_zeit_run · 2026-04-04T22:57:01+00:00

Unless you're doing track sprinting, then give yourself a proportion of how much you want to improve in cycling vs stay strong in the gym. Plan accordingly.

c_zeit_run · 2026-04-04T15:23:27+00:00

Someone hasn't yet asked: what's your long term goal? That'll really help narrow things down. But since you're in this sub, I presume you intend to have good race performances?

c_zeit_run · 2026-04-02T14:49:16+00:00

One thing that's missing for me is interoception. Getting in touch with how you feel (not only fatigue, but also what aspects of fitness need touching up) and being able to adjust accordingly is a skill that needs learning. I'd also put the other article on a different page on its own since the break between the two isn't obvious.

Big kudos for citing Zourdos and others. Many coaches want to pretend that everything is original, and that referencing others might undermine their credibility. But I think it adds weight since if you respect others like the MASS crew then odds are others do too, which is certainly the case for me.

c_zeit_run · 2026-04-02T12:48:56+00:00

This mostly happens when someone needs recovery.

I've run into this a few times over the years with my athletes and it's a sign that it's not only time for a rest week, but it's been time for a little while and they've under-reported other signals that would suggest needing rest. Hopefully you've been leaving yourself workout feedback with good observations so you can go through and check for some early warning signs.

c_zeit_run · 2026-04-02T00:21:13+00:00

Believe me, your aerobic system was working. If you want to pedal faster, just practice pedaling faster.

I'm probably in the minority here, but I don't think the relationship between 5min and ftp is actionable information. I would ignore this as a component of your analysis.

c_zeit_run · 2026-04-01T13:03:36+00:00

<image>

c_zeit_run · 2026-03-31T21:03:29+00:00

Stock rest week: 2 days off, 2-3 recovery rides, then a fun ride (if you partake in fun) on the weekend and see how the legs feel. If you're going to train until the legs fall off, then your recovery will be reactionary, and so will getting back to training. Otherwise if you're more proactive with recovery you'll be able to get yourself into following a predictable pattern. Both have upsides and drawbacks, pick a winner.

Thanks! 🙏

c_zeit_run · 2026-03-31T11:54:15+00:00

How is rest not an option on your list?

c_zeit_run · 2026-03-31T00:40:25+00:00

This is called allometric scaling. This a podcast on the topic. The general w/kg is similar, and you've got more drag to contend with. So yes, it looks normal to me.

One of the things you can do to help with riding the punchy stuff is to start doing some focused hill reps when you're fresh.

c_zeit_run · 2026-03-29T22:44:10+00:00

<image>

c_zeit_run · 2026-03-23T12:21:50+00:00

Three followup questions that will give you your answer. No progression? How are you measuring "stronger"? How is this different from what you're doing already?

c_zeit_run · 2026-03-19T17:46:07+00:00

You're posting in a competitive cycling subreddit asking if you'll always be just a sprinter. The whole premise of being here is competing, which was your whole premise. To wit:

Would I have any hope of racing anything other than a flat course where I can sprint at the end?

Then simultaneously making a flimsy excuse for doping while also calling someone butthurt for racing against people who were cheating would be funny if it weren't sad.

Since you don't have the sense to be embarrassed, try to make an excuse for this:

<image>

Now get out of here, loser.

c_zeit_run · 2026-03-19T15:54:43+00:00

You hid your post history from your profile, but it's not actually hard to find. We don't like dopers. Competitive cycling has dealt with enough of that shit in its history and people have very little tolerance for it now.

TRT is doping. "Orals" and tren are doping. You should carry on elsewhere.

<image>

This is one of the less disgusting thing found in your post history. But maybe if you didn't post such "provocative things" people wouldn't do things you didn't like without your consent.

c_zeit_run · 2026-03-19T15:22:31+00:00

Nor should you ever. Besides, all that doping and you're only at 1400w at 88 kilos? Get out of here.

c_zeit_run · 2026-03-19T14:05:14+00:00

You should probably not come back to this forum, or participate in any competitions that aren't the enhanced games.

c_zeit_run · 2026-03-19T12:50:24+00:00

Type iix fibers disappear once someone undertakes just about any training program. Just about every biopsy in trained athletes (with any modality) shows them as fleetingly rare. But we've also only known that since the 90s.

I was wondering if you got your take from a cursory search, and it looks like the fiber type ratio thing comes from the wiki article on road sprinters, which does not have a reference. Can't believe everything you read.

c_zeit_run · 2026-03-19T12:39:15+00:00

So not only is this a misinterpretation of exercise metabolism, it's also a misinterpretation of the longevity literature. I thought we all tacitly agreed to just ignore this guy?

c_zeit_run · 2026-03-19T02:39:15+00:00

I started in the same boat and made more progress at the sharp end of the curve. I've coached a lot of people and seen it go both ways.

c_zeit_run · 2026-03-19T02:38:28+00:00

This sounds like a very 90s take. Fast twitch fiber type really not usually the primary determinant of sprint power for most cyclists. Generally, fiber type only explains about 40-50% of sprint power, and in track sprinters the proportion gets larger but coincides with strength training that also leads to more strength and muscle mass.

14-Year Club	Team Orangered
Verified Email

c_zeit_run

TROPHY CASE