Hi,
I want to start doing interval-training so I've been doing some research but I'm a little confused.
On some internetsites I read that there are LT and VO2-max intervals.
The LT is for example: 2x20 min with a 5 min break between the efforts.
The VO2-max is: 6x5 min with 3 min break between the efforts.
But on other sites I read that there are extensive (same as LT??) and intensive (same as VO2-max??) interval trainings.
Extensive interval: many repeats of 30 sec-5 min.
Intensive interval: 3-5x 30 sec-90 sec.
All these trainings look very different. Can somebody tell me what's the difference between these trainings and what kind of training I should do?
Daniel
Cycling Training · Public discussion
Intervals
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All power-based training schema are divided into multiple levels, ranges or zones. The zones are defined by both power and duration targets. It is the power that is important, not the duration. IOW, it isn't doing a 5min interval that produces the targeted physiological adaptation (e.g., increase VO2MAX), but rather the target power (e.g., 120%FT) even if the duration is greater than or less than 5mins. Lots of high-intensity power/duration combinations result in improvements in FT, VO2MAX and anaerobic work capacity. A classic example is 30sec intervals. These have been shown to result in increased power, including VO2MAX and FT. But, a better question is whether an interval protocol results in targeted adaptations greater than or less than alternative protocols. In the case of 30sec intervals, I think you'll find that other protocols such as 5min-120%FT intervals are more effective for the targeted adaptation (e.g., VO2MAX). You might want to study the various training schema and settle on the one you think is best and then sticking to it. Or, get a coach and let him/her worry about it.
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