Wattbike Training: Understanding V02 Max & Z2 Training

Improving your VO2 max and Zone 2 (Z2) training can have significant benefits for boosting athletic performance, enhancing endurance, and promoting long-term health. 

In this article we will delve into what VO2 Max and Z2 training are, why they are important, and how you can integrate them into your workout routine using tools like the Wattbike Hub App and the Health Assessment Sub-Max Test.

Understanding VO2 Max

VO2 Max is a measure of the maximum volume of oxygen your body can utilise during intense exercise. It's considered one of the best indicators of cardiovascular fitness and aerobic endurance. The higher your VO2 Max, the more oxygen your body can use, and the better your performance during sustained physical activity.

Why Is VO2 Max Important though?

1. Performance Indicator: A higher VO2 Max typically correlates with better performance in endurance and team sports such as running, cycling, swimming, rugby, football and many other sports.
2. Health Marker: It provides insight into your overall cardiovascular health. Higher VO2 Max levels are associated with lower risks of cardiovascular diseases.
3. Training Efficiency: Knowing your VO2 Max helps tailor your training program to maximise your aerobic capacity and efficiency.

The Concept Of Zone 2 Training

Z2 Training refers to exercising at a pace where your body primarily uses fat as a fuel source rather than carbohydrates. This zone is typically 60-70% of your maximum heart rate and is crucial for building a strong aerobic base. So, if your maximum heart rate is 200BP, you'd look at training roughly between 120-140BPM.

Benefits Of Zone 2 Training

1. Enhanced Fat Metabolism: By training in Z2, your body becomes more efficient at burning fat for fuel, which is beneficial for long-duration activities.
2. Increased Endurance: Consistent Z2 training improves your mitochondrial density and efficiency, leading to better endurance.
3. Recovery and Injury Prevention: This low-intensity training allows for active recovery and reduces the risk of overtraining and injuries. 

Integrating VO2 Max And Zone 2 Training

To effectively incorporate VO2 Max and Z2 training into your routine, you need to establish your baseline fitness levels and follow a structured plan. This is where tools like the Wattbike Hub App and the Health Assessment Sub-Max Test comes in handy.

Finding Your Baseline With The Health Assessment Sub-Max Test:

The Health Assessment Sub-Max Test is a non-invasive progressive exercise test used to determine your gender and age related fitness level. It involves continuous, incremental increases in intensity but only up to level seven on the Rate of Percieved Exertion scale (RPE) . This test provides a clear picture of your current aerobic capacity and helps set realistic training zones through the Wattbike Hub App.

Using The Wattbike Hub App:

1. Download and Set Up: Get the Wattbike Hub App on your device and connect it to your Wattbike.
2. Perform the Health Assessment Sub-Max Test: Follow the instructions on the app to complete the test. The app will guide you through each stage and record your performance data.
3. Analyse Results: The app calculates your VO2 Max, Maximum Minute Power (MMP) or Functional Threshold Power (FTP)  and identifies your training zones, where it will then direct you as to what training program you should follow.  

Now What Do I Do With These Results?

Based on the results from the Health Assessment Sub-Max Test, the test will give you suggestions as to what training program you should follow. Your CRF score from the test will determine which plan you can do on the app. There are four plans each 13 weeks long and can be found in the Hub App under plans > Health & fitness Plans.

But here are some tips to help you create a training plan that includes both VO2 Max and Z2 workouts to fit in around your schedule. We would suggest splitting your training up into a 20:80 ratio of VO2 max workouts to Z2 workouts. If you split your training time up into hours, this can be split in this way to elicit greater cardiovascular improvement and fit training in around your busy days.

VO2 Max Workouts:

• High-Intensity Intervals: Short bursts of intense activity followed by recovery periods. Example: 4x4 minute intervals at 90-95% of maximum effort with 4 minutes of rest.
• Pyramid Intervals: Gradually increasing and then decreasing intensity. Example: 1-2-3-2-1 minute intervals with equal rest periods at 90-95% of maximum effort.
• Go to the HIIT workouts on the Wattbike Hub App and take part in any of the workouts in this category to help develop VO2 max.

Zone 2 Workouts:

• Long Steady Rides/Runs: Maintain a consistent pace that keeps your heart rate in Z2 for extended periods. Example: 60-90 minutes at a steady, conversational pace.
• Active Recovery Sessions: Use Z2 training on recovery days to promote blood flow and recovery without overloading your system.
• Go to the Enndurance workouts on the Wattbike Hub App and take part in any of the workouts in this category to work on that baseline with Z2 workuouts.

Tracking Progress And Adjusting

When looking at retesting your VO2 Max 12-13 weeks would be a good indicator if the training you’ve been doing has helped improve your score and fitness level. You can use the Wattbike Hub App and the Health Assessment Sub-Max Test as an accurate tool to assess the training you’ve done and see tangible improvements in your fitness levels.

Incorporating VO2 Max and Z2 training into your fitness regime can significantly enhance your cardiovascular health, endurance, and overall performance. By leveraging tools like the Wattbike Hub App and the Health Assessment Sub-Max Test, you can precisely tailor your workouts to meet your fitness goals. Start your journey today, and unlock the full potential of your training with these scientifically-backed methods.