Empirical Cycling Podcast Watts Doc #55: The "Right" VO2max Training, and 30/15s Epilogue
Jul 24, 2025
Dive into the complex world of VO2max training, where the hosts challenge common beliefs and reexamine past recommendations. They reflect on the nuances of coaching, emphasizing positivity and individualization. Critical analysis of the 30/15s interval method reveals its limitations for well-trained cyclists, urging a tailored approach to training. The importance of recovery and mental management strategies for peak performance are also highlighted. Enjoy a fresh perspective on optimizing high-intensity workouts while maximizing effectiveness through balanced recovery.
AI Snips
Chapters
Books
Transcript
Episode notes
Cole's First VO2max Experience
- Cole's first structured workout was 3-minute max efforts at 120 rpm on a basic trainer.
- The breathing intensity surprised him and marked his introduction to VO2max style training.
VO2 Max Block Training Cautions
- VO2 max block training can yield 6-8% improvement but involves significant fatigue and potential overtraining symptoms.
- Coaches should assess if the athlete is ready and require realistic recovery for such intense blocks.
Pacing VO2max Efforts Matters
- VO2max effort pacing affects fatigue and effectiveness; starting too hard wastes energy and impairs subsequent efforts.
- Even pacing is often better and more sustainable for quality VO2max training sessions.
