Originally Posted by
gregf83
I've read the study (or at least one of them) that discusses the effectiveness of these intervals on trained cyclists. They examined cyclists who hadn't performed any interval training for 3 months and had half the group doing high intensity intervals (6-8 5 min intervals at 80% of PPO with 1min rest). As you might expect, after 4 weeks their FTP and TT40k performance improved by 5-8%. This is likely similar to the type of improvement you could expect doing 2x20's every week but the 6x5x1's might be mentally easier to deal with.
I agree it's just another arrow in the quiver rather than a magic training regimen.
I find the 6x5x1's horrible, mentally.
The key with the 6x5x1 protocol is the 1' rest interval.
Such a short rest interval dissallows for (simplifying here) significant "anaerobic recharge". Basically it gives you just enough time to catch your breath (aerobic system "recharge") but not enough time to allow your anaerobic energy systems to "reboot", which takes longer than 1 minute to fully recharge (but even with 1 minute there is a bit of anaerobic recharge going on).
As someone who has done this protocol 5 times (by the books, with a real powermeter) I really can feel this effect.
First 2, 3, even 4 intervals are manageable. they feel different than the final few reps. The final few reps deliver that deep aching fatigue that makes you wanna stop, badly. Also what I experience is that my breathing becomes MUCH more labored for the later intervals in comparison to the first few. Same power, same cadence, much heavier breathing. That's the key with getting the power just right. Those super-hutry intervals really make the differerence.
Also the last 2 intervals hurt from the first minute, where as the first couple are easyish for the first 3-4 minutes.
Adding to this experiencial evidence: on a few occassions, i wussed out and took a 75" rest interval (before the 6th rep), not the prescribed 60". The subsequest interval was noteably easier. Nearly unbelievable how much those extra 15 seconds helped me. Does this represent a bit more anaerobic recharge, aerobic recovery or just a simple mental trick?
the 2x20 protocol, while classic and effective is different. Firstly, If you can do 20' straight @ 105%, nice!
can you do another 20' @ 105%...even after a 10" RI?
I never could.
Also with the 2x20 protocol, you are coming into both of the 20' intervals with a fully charged anaerobic resevoir. You have to deplete this resevoir before you start targeting the "slow twitch goodness" (stole that one from ZE).
So, the 6x5x1 is so magical because it teaches you to produce maximal power with minimal anaerobic assistance. Muscle fibers become more efficient and with efficiency comes higher threshold power, typically.
please feel free to disect!