Stop riding VO2 Max by watts. Zone 5 is a trap!
As endurance athletes and coaches, we often tend to reduce our training to just numbers. The most common mistake, highlighted in a new article from TrainingPeaks, is the belief that a certain wattage value automatically implies a physiological response. But especially with VO2 Max training, this is not true.
The truth is: VO2 Max intervals are not about spending as much time as possible in "Zone 5" on the wattmeter. They are about spending the maximum amount of time close to your actual physiological limit (90-100% of your oxygen uptake capacity).
How do you know if you're going the right way? (Drop the watts, feel your body) Unless you have an oxygen mask and a lab in your living room, the watts won't tell you the whole truth. Here are 4 indicators that you are training VO2 Max correctly:
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Breathing: Can't talk. It's clear, severe respiratory stress, don't just complain about "burning feet".
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Heart Rate (HR): It rises during the first intervals and stays up in the later stages of the series (not necessarily at max HR, but high and steady).
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RPE (Perceived Effort): Extremely hard (9-10/10) but controlled. You are able to repeat the stretch with the same quality.
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Wattage Stability: minimal drop across the stretches. If you completely pass out at the end and the watts drop, you have started too anaerobically.
A problem called "VO2 Kinetics" When you pedal at 120% FTP, your body doesn't immediately start burning oxygen at maximum. It takes 60-90 seconds for oxygen consumption (VO2) to even climb to the desired level. And everyone has it differently. Accordingly, we are divided into two types:
Ceiling-limited.
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Manifestation: they have a great endurance base, but lack the "punch" at the top. They race great until the reentries come.
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Solution: classic long intervals. For example, 4x4 minutes or 3x5 minutes with a 1:1 work/rest ratio. They raise the overall oxygen ceiling.
2. Kinetics-limited
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Manifestation: they quickly engage the anaerobic system and soon "explode". Short intervals are fine for them, but their heart rate rises terribly slowly - they spend half the workout not even getting to target VO2 yet.
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Solution: micro-intervals. For example, 3x 10-minute intervals in a 30/15s or 40/20s format. The shorter pauses don't allow heart rate and respiration to drop, so the oxygen system stays below your neck the whole time.
The rescue for slow starts: 'The Primer' If it takes you forever to get your heart rate right in the first interval, try the Primer (activator):
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Ride 6-8 minutes very hard but controlled (just below threshold).
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Then give 2-3 minutes freely.
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And only then go for the main intervals! Your oxygen system will already be up and running and you won't ride the first sections "empty".
Biggest mistake at the end Don't chase the numbers. If you train VO2 Max as a competition to see who can generate the highest watts at the beginning, you will ruin your legs with heavy anaerobic work, you'll extend your recovery time by days, while realistically spending less time building your endurance engine. Train physiology, not ego!
In VO2 Max training, your goal isn’t the highest number on the screen, but the maximum time spent in respiratory distress. If your legs 'turn to stone' after the first interval and your power drops, you were training your ego, not your oxygen system. Next time, dial back the power by 5% so you can gain 20% more time in the zone where the engine is actually built.