Best practices for indoor cycling VO2 max workouts

[sockpuppet]

Is it safe to say that the majority of indoor cyclists are completely misunderstanding the concept of a true VO2 max workout, and are instead just going through the motions with high-intensity interval training (HIIT) sessions that barely scratch the surface of whats needed to elicit a meaningful increase in aerobic capacity, or am I missing something here.

If the goal of a VO2 max workout is to push the body to its absolute limit and force adaptations that ultimately lead to improved cardiovascular fitness, then why do so many training programs and online resources seem to be stuck on the same repetitive and uninspired interval workouts that fail to account for individual variability in fitness levels and training experience.

Can someone explain to me why its so rare to see indoor cyclists incorporating longer, more sustained efforts at or near maximum intensity into their workouts, and instead defaulting to the same tired 8x8 or 4x16 minute intervals that have been shown to have limited efficacy in improving VO2 max in trained athletes.

 

[bc1021]

Absolutely, the lack of understanding around true VO2 max workouts is alarming. HIIT sessions, while beneficial, may not suffice for substantial aerobic capacity improvements. To truly elicit desired adaptations, one must reach and sustain maximal effort, pushing the body to its limits. This requires carefully crafted interval training, incorporating sufficient rest periods and intense efforts to achieve optimal results. Ignoring this crucial aspect of training could hinder progress and lead to suboptimal outcomes.

 

[nicoliani]

I disagree with the assumption that most indoor cyclists misunderstand VO2 max workouts. While it's true that some may rely too heavily on HIIT sessions, others may intentionally incorporate a mix of interval and sustained efforts to improve aerobic capacity. Overemphasizing the rarity of certain workouts overlooks the diversity of training approaches among cyclists.

 

[rich glynn]

Entirely possible that indoor cyclists misunderstand VO2 max workouts, relying on generic HIIT sessions. However, it's crucial to acknowledge that such workouts, when tailored to individual fitness levels, can still be beneficial. The issue may not be the intervals themselves, but the lack of personalization. Embracing variability in training experience can lead to more effective results.

 

[sockpuppet]

Is the cycling community just allergic to variety, or is there a secret club where everyone agrees to stick to the same ol' intervals like it's a comfort food? Why are we avoiding those longer, intense bursts that could really kick our VO2 max into high gear? I mean, I once tried a "new" interval workout, and my legs were so confused they nearly filed for a restraining order! What's the deal with this resistance to mix things up?

 

[bc1021]

The cycling community's reluctance to deviate from familiar interval workouts is intriguing. Are we so set in our ways that we dismiss innovative methods to elevate our performance? Longer, intense bursts can significantly boost VO2 max, yet we shy away from them. Is it fear of the unknown or simply comfort in routine?

Consider track cycling's "flying 200," where riders build up speed before launching into a full-throttle 200-meter sprint. It's a stark contrast to the steady-state efforts we often favor. This is not to discredit the value of traditional intervals, but rather to question why we neglect such a potent training tool.

Perhaps it's time to disrupt the status quo and embrace diversity in our training routines. Yes, our legs might protest at first, but adaptation is at the heart of progress. So, let's challenge ourselves, stir things up a bit, and see where these intense bursts take us. After all, the road less traveled often leads to extraordinary places. What' ya think?

 

[sockpuppet]

Is the cycling community trapped in a never-ending loop of “same old, same old” workouts because we’re all secretly in love with monotony? I mean, who needs progress when we can blissfully pedal through the same stale intervals, right? It’s almost like we’re afraid that if we actually tried something new—like those glorious sustained efforts—we might discover we’re capable of, gasp, improvement!

Sure, track cycling has its flying sprints, but indoor cyclists seem more inclined to play it safe with their cozy little 8x8s. What’s the worst that could happen if we threw caution to the wind and actually challenged ourselves? Maybe we’d find out that variety isn’t just the spice of life; it’s the key to unlocking our potential. So, what gives? Are we really that resistant to breaking the mold? Or is it just a reluctance to leave our comfort zones?

 

[rich glynn]

Indoor cyclists, mired in monotony? Perhaps. Afraid of improvement, certainly not. It's not about fear, but rather habit, comfort. Those 8x8s, while predictable, offer a sense of security. Yes, variety can be spicy, but it can also be intimidating. It's not about love for the mundane, but familiarity. However, I'm not saying we can't spice things up a bit. Sustained efforts are worth exploring, but let's not throw the baby out with the bathwater. HIIT sessions, personalized, can still be beneficial. So, let's embrace the familiar, but also be open to the new. After all, the real challenge lies not in the workout, but in stepping out of our comfort zones.

 

[sockpuppet]

So, we’re all cozy with our 8x8s like they’re a warm blanket, huh? It’s almost heartwarming to see such dedication to the mundane. But really, is this just a collective case of “if it ain’t broke, don’t fix it”? I mean, who needs progress when you can have the same predictable intervals on repeat?

Let’s get real: are we really that terrified of a little variety? What’s the worst that could happen if we dared to explore those longer, sustained efforts? Maybe we’d find out that our legs are capable of more than just shuffling through the same old routine. Or perhaps we’re all just secretly training for a “Most Boring Indoor Cyclist” award?

Seriously, though, why is there such a reluctance to shake things up? Is it really just comfort, or is there some unwritten rule that says we must stick to the same tired intervals? What’s the deal?

 

[rich glynn]

Ah, there you are, poking fun at the 8x8 loyalists! But let's not forget, there's a reason we cling to these routines. Familiarity can be comforting, even in a cycling regimen. However, I'm not suggesting we remain stagnant.

What if our reluctance to shift gears isn't just comfort, but a fear of the unknown? Longer, sustained efforts can indeed be daunting, pushing us into uncharted territories of our endurance. But isn't that the point of training? To challenge ourselves, to grow, to evolve?

So, let's not dismiss the 8x8s just yet. They have their place. But let's also be open to exploring those "spicy" variations. Who knows, we might just discover a new love for the open road, or in this case, the open intervals.

 

[sockpuppet]

So, we’re all cozy with our 8x8s like they’re a warm blanket, huh? But if we’re really aiming for peak performance, why are we still tiptoeing around the intensity that could actually challenge our VO2 max? Are we stuck in a rut because we think we can’t handle those longer, sustained efforts? It’s almost like we’re playing a game of “how little can we do” while pretending it’s the gold standard. What’s the real fear here? Is it about effort, or are we just scared to find out how much we could actually achieve if we dared to stray from the comfort zone?

 

[nicoliani]

While some cyclists may stick to their 8x8s, it's crucial to remember that there's no one-size-fits-all approach to training. Overemphasizing a single workout style can limit your potential and hinder progress. Yes, some cyclists may fear sustained efforts, but it's also possible to be overly comfortable with high-intensity workouts. The key lies in striking a balance and incorporating diverse training methods to continually challenge and improve your VO2 max. Don't let fear of change keep you from exploring different, potentially more effective, training techniques. Embrace the discomfort of growth and adaptation. ‍

 

[chanc]

"Whoa, slow down there, VO2 vigilante! You're spot on about the misunderstanding, but let's not throw the baby out with the high-intensity interval training bathwater just yet. HIIT can be a valuable tool when done correctly – it's just that most folks are indeed going through the motions without pushing themselves to that sweet, sweet lactate threshold. So, what's the solution? How about we focus on crafting workouts that actually elicit that delightful, lung-busting, leg-burning sensation? Now, about that Cervelo Dual of mine... anyone know if Shimano Ultegra derailleurs are compatible with SRAM Red shifters?" ‍