Thanks. These intervals are tough, but makes you (a lot!) better. VO2 max is essential for performance in most cycling events so every serious cyclist ought to do these intervals once in a while.

Jesper

You have an excellent web site, and your training information is totally accurate!

I have been doing the 3 x 3 VO2 max intervals for approximately 6 weeks. I have achieved the greatest fitness increase I can ever recall. I can leave my riding companions with ease on steep climbs now. Last year I had great difficulty just staying with them.

They now believe I must be on performance enhancing substances:)

Thank you for your efforts!

It is very well documented that training at VO2 max is one of the best ways to stimulate further VO2max. I guess there are very few coaches that believe in pure long slow ditance training now.

It is clear that in races you will have no interest in hitting VO2max because that will weaken your chances of winning, but in a training situation it is strongly recommended to work with high intensity regularly.

Long slow distance training has a very low stimulus to the VO2max – especially in very well trained athletes.

i got a question about that insensity of that training. I was told by a sports medic, that its not healthy to ride and train in these regions, cause the lactat (Vo2 Max means about 10 lactat) is like a poison to the muscle…and it destroys it. I always thought the trick in cycling is to stay as long as possible aerob, well at least be able to burn still fat in high intensity regions to not produce high values of lactat. I thought this is trainable with massive long distance rides…

cheers,
stevo

When you don’t have a power meter, using your bike computer for pacing might be a good idea. Try to keep the same speed at all intervals. If you discover that your speed goes down in the final interval, then you will have to slow down next time you go for an interval session.