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Koptekst 3

Intervals

  • Short or VO​2max intervals (2 to 8min)

Intervals done on an intensity higher than 106% of your ftp.

Your most important muscle the heart 'll get stronger.

Heart rate to at least 90 to 95% of your max heart rate.

Your heart is the pump of your system.

By pushing your heart rate close to it's max , that pump 'll grow and also your bloodvolume 'll increase.
A bigger flow of blood with more blood in the system means a higher aerobic ceiling.

So after a while you 'll push way harder before you're out of breath.

Once you reached a certain aerobic ceiling, time to go on and do other intervals with other advantages.

  • Sub threshold intervals

Tempo: 20min to 1h on an intensity 76 to 88% of your ftp.
Sweetspot:  intervals at an intensity of 88 to 95% of your ftp for about max 20 min each repetition.

Tempo and sweetspot work to fatigue fast-twitch fibers and increase mitochondrial density to enhance fatigue resistance.

Treshold: intervals at an intensity of 95 to 105% of your ftp for about max 20min each repetition.

Treshold to improve your lactate clearance capacity.

 

Lactate is mainly a byproduct in the fast twitch muscles where it 's moved out by mct-4 transporters to the veins. Mct-1 transporters in the slow twitch muscle ensure that lactate is converted into atp (Adenosine triphosphate, source of energy at cellular level) in the mitochondria, The closer we train to our lactate treshold, the more lactate is produced and the more the mct-4 transporters are trained to remove the lactate (lactate clearance).

You can combine them with low cadence work (at a low cadence you need to push harder so you 'll use more fast twitch muscle), less taxing on the cardiovasculair system and that short twitch muscles are more used and triggered.

Interconversion of fast twitch muscle fiber stimulated.

  • Over/unders
    intended to raise lactate levels and teach them to be removed via the mct1 transporters to the slow muscle fibers and to be converted in the mitochondria into new ATP.
    A mix of tempo, treshold and Max aerobic workouts.

  • HIIT, Tabata
    With HIIT you do repetitive intervals with just very short recovery time in between.
    For example by doing 8min 30sec close to all out with a 30s rest. This is a very great excercise to boost your vo2max without taxing the muscles way to hard. 
    It's also for most people less hard mentally since you have that recovery in between.
    Tabata intervals are more or less the same but on an even higher intensity with less recovery.

  • Sprint intervals
    Under construction

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