OP here, that wasn't me who bumped, actually.
I think I need to get into HIIT and improve my VO2max. HIIT is the best way to do that, right?
Sebastian Hughes
Juan Collins
Oh ok :3
Ryan Long
HIIT does shit for VO2max above people that are fat fucks that have never worked out
VO2Max intervals typically start at about 4 minutes of 95% of maximum heart rate
typically do 4-8 minutes of this for a couple reps, typically 2-5
Tyler Mitchell
This is where I'm confused.
Do you want like... 1 minute intense, 2 minute slow, or like 45 second intense, 15 min slow?
Which is best for increasing VO2max?
Jaxon Butler
There we go, that's a better answer.
4+ minutes intense, how long of a rest?
Brody Richardson
>telling someone to go outside and sprint as fast as they can
>injuries are extremely possible with such bad advice
yeah okay...
Gavin Martin
I do 2 typical V02max interval formats for competitive cycling
12 minutes warm up
4 minutes VO2max power
4 minutes easy
4 minutes VO2max
8 minutes easy
4 minutes Vo2max
4 minutes easy
4 minutesVO2max
10 minutes cool down
or
12 min warm up
30 seconds of 110-120% VO2max power
20 seconds easy
repeat this for 10 minutes
then 8 minutes easy spinning
then repeat this block
for just starting
I would do 3-4 minutes at the hardest you can go, then 4-8 min easy, then 3-4 min hardest you can go
the level of intensity needed to increase VO2max is way way higher than most people who aren't into competitive sports think, its easy for cyclists when you use a powermeter
its fucking brutal and 1 VO2max session is far more difficult than the entire week of lifting
You need to go incredibly hard to increase VO2max
Isaac Carter
that seems to contradict tabatas research, not saying you're wrong though I'm not sure who to believe
Jacob Miller
For real, that's terrible. I've actually been training sprinting at 100% for some time now and I've gotten very fast.
You need to REALLY warm up for 20-40 minutes (usually closer to 40) before thinking about sprinting at 100%
Maybe that's advice for newbs who can't sprint fast, and haven't trained their CNS. Maybe that's advice for people who are just running fast, not actually sprinting (completely on the balls of your feet)
James Rogers
Great information, thanks a lot bro.
Brofist.