Bent Rønnestad, PhD | EP#386
That Triathlon Show
How to Improve Your VO2 Max
Hemoglobin mass is one factor that affects VO2 max. So in theory, if you improve your hemoglobin mass increase it, then you could improve yourVO2 max. In some studies you have seen an increase in hemoglobin mass without seeing an improvement in VO2 max so it's not always a clear cut relationship there but at least it gives the potential for improving VO2max. But yeah, let's continue with the protocols.
Bent Rønnestad, PhD, is a professor at the Inland Norway University of Applied Sciences. Bent has been heavily influential in the sports science world in areas such as concurrent training, high intensity interval training, periodisation, and heat training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Is time near VO2max a good indicator for the effectiveness of an interval workout?
-Different types of interval sessions: short intervals, traditional long intervals, fast start long intervals, and variable long intervals
-How do the above types of sessions compare for acute responses (e.g. time at VO2max) and for training adaptations and performance improvements?
-Periodisation of interval training
-An overview of heat training and adaptations in both hot and temperate conditions
-Specific protocols used to increase hemoglobin mass, markers of performance and performance, and maintenance protocols
-For whom is heat training a recommended?
-How does heat training compare to altitude?
SHOWNOTES:
https://scientifictriathlon.com/tts386/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
-
Bent's Research Gate profile
-
Heat Training Efficiently Increases and Maintains Hemoglobin Mass and Temperate Endurance Performance in Elite Cyclists - Rønnestad et al. 2022
-
Heat suit training increases hemoglobin mass in elite cross‐country skiers - Rønnestad et al. 2022
-
Five weeks of heat training increases hemoglobin mass in elite cyclists - Rønnestad et al. 2020
-
High or Hot – Perspectives on altitude camps and heat acclimation training as preparation for prolonged stage races - Nybo et al. 2022
-
Systemic and muscular responses to effort-matched short intervals and long intervals in elite cyclists - Almquist et al. 2020
-
Superior performance improvements in elite cyclists following short intervals vs. effort‐matched long intervals training - Rønnestad et al. 2020
-
Optimizing Interval Training Through Power-Output Variation Within the Work Intervals - Bossi et al. 2019
-
Increasing Oxygen Uptake in Well-Trained Cross-Country Skiers During Work Intervals With a Fast Start - Rønnestad et al. 2019
-
Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis - Schumann et al. 2022
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
NEW BASE TRAINING PLANS - 60% LAUNCH DISCOUNT
We have just launched a set of brand new base training plans. There is a low-volume (7 hours per week average), mid-volume (10 h/wk) and high-volume (14 h/wk) version available.
For a limited time only, until the 31st of August 2025, these plans are available on a massive discount of 60%, meaning you can purchase a plan for 30$ instead of the regular price of 75$. Use the code "BASE1" at checkout to apply this discount code.
The plans are only available on TrainingPeaks. You can learn more about each of the plans (and purchase them, if you so desire) through the links below.
The AI-powered Podcast Player
