For a cyclist a large aerobic engine is essential. When you go for a ride you stimulate your aerobic system, but how much stimulation depend on the intensity you ride with. Trained cyclists need a greater absolute and relative workload to keep improving the VO2 max.
Thus, if you are an experienced rider, it is necessary to do hard intervals or races to make further progress. Elite athletes will some time reach a plateau where there will no longer be significant increments. At this level the riders train to work at VO2 max for a longer time.
Maximum power test
As I have described previously in ‘How to train with a power meter for VO2 max’, it is a very good idea to do a 5minutes all-out test to find your average Watt at maximum oxygen consumption. There other tests, but I think that this one is easy to use and still very reliable. You can do the test on a stationary bike or on the road if you are the lucky owner of a power meter.
Killer intervals for VO2 max
All intervals should be done with an intensity found in the maximum power test.
3 x (3 + 3min.)
This one is a winner. Done correctly you got 9 minutes effective training at your VO2 max. You can make a little twitch to this one by making the recovery period shorter. That will give you more time with maximum oxygen consumption.
5 x (40 + 20sec.)
I like this one very much even though it is not as effective for your VO2 max as interval program no. 1. It is though very good for race preparation and is very often used in the personal training programs I make for my riders. Normally I recommend 3 to 4 sets.
1 x 5min
This is the hard way. I do not recommend it, but it works.
12-20 x (30+30sec)
Really like this workout and currently this is my favourite workout if you want to boost your VO2 max quickly. Based on scientific studies these intervals are some of the best in theory. But like in all other training situations it is important to be motivated for the thing you decide to do.
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Do you really recommend only 1 x 5′ set? I see, in other coaches’ website and forum, that it’s common a 5 x 5′ approach..
i have been doing these intervals for a couple of months now and am certain they have made a difference. time will tell if they help me beat my century ride pb later this month. fingers crossed and i will let you know!!
I like your articles and training tips. However, sometimes I find your descriptions very cryptic. You tend to assume that all readers are familiar with certain terminologies. This article is a good example.
I don’t know what you mean by: 3 x (3 + 3min.)
I can see that somehow this adds up to 9minutes, but can you perhaps write it with a little less jargon. Clearly the brackets mean something, but what?
3 repeats of 3mins, with 3minute rest between?
Thanks!
Aran,
I guess this article answers your question:
http://www.training4cyclists.com/what-does-3×3-minutes-vo2-max-mean/
Thanks for reminding me of this common problem
Jesper
Of the 4 workouts you have them listed 1 thru 4 where you make the argument “Really like this workout and currently this is my favourite workout if you want to boost your VO2 max quickly.”. Does that mean that #4 is the best for boosting VO2 or is #1 “the winner”? You don’t like #2 as much as #1, #3 is hard but effective (not as much as 1 or 2?) and then there’s #4.
I too am a cyclist with limited training time (job, kids, etc…). I try to do as many high intensity workouts as I can reliably reproduce which means every other day essentially with easy spins or off days in between. Could you do these workouts realistically more than a few times a week?
Thanks.
TLC>> Thanks for commenting, I have decided to remove the numbers, because they were not supposed show a rank of the intervals. I use all the mentioned intervals together with a group of other VO2 workouts.
High intensity training every second day is realistic and safe way to improve performance. If you reduce the volume of intervals it becomes possible to do them every single day. I use such strategy for specific tapering protocols etc.
Jesper