Hi ,

Ready for more speed sessions? Of course, you are. This 2nd workout protocol is high on the VR scale (vomit Rating) 😊 Only joking! 

If I was creating a top of charts hit list, then this workout protocol would always be in the top 3. One year after this study appeared, some of the same researchers tested a different workout intended to serve essentially the same purpose. I used to call this workout the Double Bubble (it was my geek humour at the work to rest ratio and the air bubbles of VO2 max…. yes, not that funny or witty hahaha) It consists of large numbers of 30-second intervals punctuated by 15-second active recoveries but I also use 20:10 secs as a builder stage. The reasoning behind this design was that the shorter-than-normal intervals would allow athletes to do lots of them, while the even shorter active recovery segments would ensure that the rate of oxygen consumption remained high. 

The 30-second efforts were done at 94% of MAP, which is sustainable for about 15 minutes in a time trial, and the 15-second active recoveries at 77% of MAP. The complete workout comprised three sets of 13 intervals with 3 minutes of easy pedalling between sets. This format was tested against a traditional VO2max workout (4 x 5:00 @ 85% MAP/2:30 active recovery). Eighteen cyclists were separated into two groups, one of which did the traditional workout three times per week for three weeks with supplemental low-intensity riding, while a second group did the 30-15 workout thrice weekly alongside the same amount of low-intensity riding as the first group.

All the cyclists completed performance tests before and after the three-week intervention. On average, members of the 30-15 group experienced a 4.7 increase in power output in a 20-minute time trial, whereas performance actually decreased slightly in the other group. Rønnestad’s team attributed these disparate outcomes to differences in mean power output and cumulative time spent above 90% of VO2 max between the two workouts. Again, though, the subjects rated the two sessions about equal in perceived difficulty (vomit rating I believe 😊 ) 

When structuring your first workouts I would set a time limit of 10 mins at high intensity if you have never done this type of work before. Obviously if you have experience of these workouts and a good level of fitness then push towards 15 mins or even 20 mins!

You did the MAP test from the last email but contact me if you have any questions.

So, start to create your first programme. Your first block (beginner) might look something like this.

Beginner: (10 mins in week 1, 10 mins in week 2 and 12 mins in week 3)

Week 1: 10 x (3 x 20 sec at 94% MAP with 10 secs recovery) with 90 secs recovery

Week 2: 5 x (6 x 20 secs at 94% MAP with 10 secs recovery) with 2 mins recovery 

Week 3: 6 x (6 x 20 secs at 94% MAP with 10 secs recovery) with 2 mins recovery

Advanced riders can be more aggressive with the intervals and get their sweat factor ticking over with 30/15 efforts from week 1! Try it!!!

PLEASE let me know how you get on.

You can always check out my workouts on YouTube and train along with the sweaty and sometimes sweary coach!

Next week I’ll share another great workout for you and see if it can offer you even higher fitness gains!

Stay safe and keep spinning.

Scott Maclean

Kinetic Cycle Coaching

Head Coach

Mobile: 07933158473

Web: www.kineticcyclecoaching.com

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