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Spare Cycles

Jem Arnold

Category: Training Optimization

Why Perform Hard-Start VO2max Intervals?

Hard-start intervals use an initial hard effort at a power output above what would be sustainable for the intended interval duration, to enhance oxygen uptake and cardiac output. Let's talk about some of the reasons for why we might want to perform hard-start intervals, when they might be appropriate for our training, and when they might not be.

Jem Arnold Science Review, Training Optimization 3 Comments December 9, 2020January 8, 2021 13 Minutes

Workload, Intensity, and VO2max Trainability

Here are some of my current thoughts and questions on the topic of VO2max trainability, time near VO2max, hard-start and intermittent intervals, and adaptations toward capacity and efficiency.

Jem Arnold Science Review, Training Optimization 22 Comments June 30, 2020January 7, 2021 12 Minutes

Comparing 30/15 VO2max Intervals

I want to look at my other favourite VO2max workout, the Rønnestad style Hard-start 30/15s VO2max workout. This was the protocol I arrived at based on Rønnestad, Seiler, Buchheit & Laursen, and others' research into optimizing interval prescription for maximizing adaptations to VO2max.

Jem Arnold Training Optimization 16 Comments March 13, 2019January 7, 2021 8 Minutes

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Recent Popular Posts

  • Why Perform Hard-Start VO2max Intervals?
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My name is Jem Arnold

I write about physiology and endurance training optimization, usually with an applied focus.

I’m a (brand new!) PhD student, Physiotherapist, and coach. I try to integrate ideas from the perspective of an athlete, health professional, coach, researcher, and especially as a curious enthusiast who just wants to listen to and learn from the smartest people in whatever conversation I’m a part of.

Everything written is my own inexpert opinion. My current opinions will most certainly change as I continue to learn. Nothing written constitutes personal medical or physiotherapy advice.

Email me at jem@sparecycles.blog

Recent Posts

  • CoreTemp Heat Accumulation Test
  • Why Perform Hard-Start VO2max Intervals?
  • Call For Participants (still open!)
  • Workload, Intensity, and VO2max Trainability
  • Muscle Oxygenation Overview
  • Internal Training Load Measurement with Muscle Oxygenation
  • Speculating on Physiology in the Lab vs on the Road
  • Comparing VO2 Master Pro to TrueOne 2400 – Part 2
  • Comparing VO2 Master Pro to TrueOne 2400 – Part 1
  • Surgery Race Report
  • Modeled VO2 During Ramp Tests and Intervals
  • Metabolic Steady State – Inside vs Outside
  • Deriving Power from VO2 and VO2 from Power
  • VO2 Measured to Modeled
  • Comparing 30/15 VO2max Intervals
  • More Comparisons for Hard-Start VO2max
  • Comparing Metabolic Response to Hard-Start VO2max Intervals
  • VO2 Master Pro & Moxy – Revealing Metabolic Limitation – Part 2
  • VO2 Master Pro & Moxy – Revealing Metabolic Limitation – Part 1
  • Comparing Steady Power to Decreasing Power
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