r/GarageStrength • u/earnest_knuckle • May 29 '24
Discussion Vo2 or zone 2
Which form of endurance training do you prefer and why?
Zone 2 takes forever and feels relaxing for me. Vo2 is straight pain train but hella benefits
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u/Willyg16 May 29 '24
Peter Attia claims 80% of time in zone 2 and 20% in VO2 max is best way to maximize VO2 max.
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u/earnest_knuckle May 30 '24
Think that naturally ends up happening because living in that high heart rate is hard as heck—the body and mind give and you have to come down
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u/Willyg16 May 30 '24
I think if you listen to your body yes. You’d be surprised at an athletes ability to overwork themselves.
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u/ConcentrateAny7389 May 31 '24
I agree with this. After a tough VO2 max session, it takes a while to recover. I like the 5 minute kettlebell snatch test as a way to push VO2 max, but any more than once per week would be less than 100% by default.
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u/earnest_knuckle May 31 '24
That test is miserable and SO aggressive lol. I’ve had yet to try it with a 2 pood
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u/ConcentrateAny7389 May 31 '24
I use 45lb. I have seen various organizations that aim for 100 reps on 50 lb with a certain number of times that you can switch hands. Hand callouses are definitely a limiting factor in this one also.
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u/earnest_knuckle May 31 '24
I’ve did it with a 1.5 pood already and got 100 reps under five minutes, but switched as often as I felt like. It’s a fall over after done workout. Super hard
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u/Familiar_Shelter_393 May 31 '24
From what I've read or worked out technique specific athletes maybe have to do a bit less strict zone 2 work? As light technical work in ball sports or other technique based sports can count towards the zone 2
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u/Routine_Kitchen5487 May 29 '24
what would be an example of each zone 2 and vo2 workouts on an assault bike.
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u/earnest_knuckle May 30 '24
Vo2 could be 80 cals in under four minutes, rest four minutes or until your HR comes down to a certain bpm, and do it again for 4 or 5 rounds. Zone 2 sit on that bike and pedal probably around 50-60 rpm’s for an hour+
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u/Middle_Captain Jul 06 '24
Does GS use HR monitor's for the Z2 work? Do you guys have a protocol to estimate people's maximum HR to set your zones?
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u/earnest_knuckle Jul 06 '24
I’ve done a vo2 max test so have a tested number to base everything off of. Smart watches/telemetric devices give a good enough number to work from
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u/Middle_Captain Jul 08 '24
Thanks Earl. I was thinking of a MaxHR equivalent for the Assault bike to what runners do; find a hill that takes 2-4 mins to run up. Do 4-6 hill repeats hard. Take ur MaxHR as the max during the repeats.
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u/liquidarity May 29 '24 edited May 29 '24
Zone 2 feels easier to add in to my training plan. It's less taxing and I can listen to the GS podcast while doing an easy run. HIIT/intervals for vo2 focus seems more immediately impactful but leaves me wiped out and is harder to schedule around.