Training interventions to increase VO2 max from the coach of elite athletes | Olav Aleksander Bu

How to Increase VO2 Max with Training Interventions

Step 1: Understanding the Training Standard

• The coach recommends doing V2 Max sets on a bike on a hill with a fixed distance.
• The duration of each interval is five minutes.
• The intensity should not be an all-out effort but a very hard effort followed by a recovery period.
• Start with a conservative power level and gradually increase the power output during the session.

Step 2: Adjusting Power Output

• Increase the power output gradually during the session, aiming to reach 10% more power by the last interval.
• Aim to maintain a consistent power output within a 5% range throughout the session to maximize the workout for increasing VO2 Max.

Step 3: Adding a Dimension

• Consider the difference between aerobic capacity and VO2 Max.
• Understand that VO2 Max varies among athletes and is not solely determined by normalized values.
• Focus on providing the body with the appropriate stimulus during training to improve VO2 Max effectively.

Step 4: Consistency is Key

• Emphasize the importance of consistency in training over time.
• Ensure that training sessions are scheduled regularly to see improvements in VO2 Max.

Step 5: Priming the Body

• Start each session with a slightly conservative power level and allow for a priming effect to occur.
• Adjust the intensity based on how the body responds during the workout.

Step 6: Managing Rest Periods

• Incorporate adequate rest periods between intervals to maximize the effectiveness of the workout.
• Avoid overly long rest periods as they can diminish the training effect.
• Keep rest periods between intervals around 10-20 minutes for optimal results.

Step 7: Monitoring Oxygen Consumption

• Understand the impact of body temperature on oxygen consumption and CO2 production.
• Maintain a balance between power output and oxygen consumption during training.
• Aim to achieve high V2 Max numbers while managing carbon dioxide production effectively.

Step 8: Evaluating Training Progress

• Track improvements in VO2 Max through performance metrics.
• Consider conducting a graded exercise test to determine power output and oxygen consumption levels.
• Adjust training intensity and duration based on individual performance and progress.

By following these steps and understanding the principles behind increasing VO2 Max, you can effectively design and implement training interventions to enhance your athletic performance.