Very interesting. I’d love to know how long these athletes maintained their increased VO2 max. If I could train for six weeks or whatever and increase my VO2 max by 40% and it resulted in a permanent or semi permanent increase of even 20% I’d go for it. I’m sure, of course, there would be some high intensity training required to maintain the improvement, but how much?
You can cut training in like half and keep the gains for a long time.
But note these are gains for untrained people. If they just did 6x40 mins easy, they probably would have gained like 30% if you look at what most studies suggest.
As an experienced runner, the question to me is always should I go nuts for say 2-4 weeks and do 3 vo2max sessions/week. The studies on things like block periodization and crash training are sort of mixed.
Good points. The glaring flaws in that exercise programme are insufficient rest days and no low-level aerobic work. It's all high intensity. It's not sustainable in the long term. Injuries and burnout are bound to result.
This study proves you can win the short fight and lose the campaign. I’m curious what you think actually carries over once athletes come off the crazy block. Does any of that VO2 gain stay banked?
Subject C developed achilles tendonitis in week 5 it looks like. Not surprised, I would have it by week 3 or 4 at the latest haha.
I do believe there is a place for short bursts like this, especially when starting up. The grind up the training stress curve is otherwise so painfully slow. Just have to really ramp down after a quick burst to give your body a chance to recover from the mechanical stress.
Steve, as an endurance athlete do you really have to train at VO2max paces (or heart rate, power)? VO2max will increase by a polarized training plan by doing mostly Z2 (sorry, I know you don’t like HR zones) and then doing some tempo, threshold, sub-threshold stuff? Or is it better to throw in some VO2max?
Very interesting. I’d love to know how long these athletes maintained their increased VO2 max. If I could train for six weeks or whatever and increase my VO2 max by 40% and it resulted in a permanent or semi permanent increase of even 20% I’d go for it. I’m sure, of course, there would be some high intensity training required to maintain the improvement, but how much?
You can cut training in like half and keep the gains for a long time.
But note these are gains for untrained people. If they just did 6x40 mins easy, they probably would have gained like 30% if you look at what most studies suggest.
As an experienced runner, the question to me is always should I go nuts for say 2-4 weeks and do 3 vo2max sessions/week. The studies on things like block periodization and crash training are sort of mixed.
Thanks Steve! This is one of your best.
Good points. The glaring flaws in that exercise programme are insufficient rest days and no low-level aerobic work. It's all high intensity. It's not sustainable in the long term. Injuries and burnout are bound to result.
This study proves you can win the short fight and lose the campaign. I’m curious what you think actually carries over once athletes come off the crazy block. Does any of that VO2 gain stay banked?
Subject C developed achilles tendonitis in week 5 it looks like. Not surprised, I would have it by week 3 or 4 at the latest haha.
I do believe there is a place for short bursts like this, especially when starting up. The grind up the training stress curve is otherwise so painfully slow. Just have to really ramp down after a quick burst to give your body a chance to recover from the mechanical stress.
This is a great short read. Succinctly describes the feeling I get from the majority of health/wellness influencers.
Glad I subscribed!
Steve, as an endurance athlete do you really have to train at VO2max paces (or heart rate, power)? VO2max will increase by a polarized training plan by doing mostly Z2 (sorry, I know you don’t like HR zones) and then doing some tempo, threshold, sub-threshold stuff? Or is it better to throw in some VO2max?