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This episode is the focal point of the previous VO2max episodes. We take the physiology from the previous episodes and use it to find easy ways to improve the effectiveness of any VO2max interval set. Ways to change your cadence, interval times, rest times, and interval intensities are discussed. Then we take apart a Ronnestad study on 30/15s and put it in context of VO2max and other fitness adaptations. We conclude with a training philosophy discussion on the physiology of true long term VO2max improvements.
Haematological rather than skeletal muscle adaptations contribute to the increase in peak oxygen uptake induced by moderate endurance training
Cycling cadence alters exercise hemodynamics
Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training
In the penultimate episode of the VO2max series, we dive deep into how the heart pumps and adapts, how this stress leads to increased VO2max, and why cyclists may not want to take training cues from cross-country skiing.
Effects of detraining on cardiovascular responses to exercise: role of blood volume
Endurance athletes' stroke volume does not plateau: major advantage is diastolic function
Acute and Chronic Response to Exercise in Athletes: The “Supernormal Heart”
Watts Doc #14: Effective FTP Training
In this highly anticipated episode, a scientific paper and some metabolic logic show us a simple, effective way to make your FTP training better.
Training effect on performance, substrate balance and blood lactate concentration at maximal lactate steady state in master endurance-runners