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VO2 Max Is Crucial In Road Cycling

April 10, 2009 by Jesper Bondo Medhus 9 Comments

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The basic rule of training is to train what you aim for. Interval training with an intensity close to your maximal oxygen consumption (VO2 max) is the most secure way to improve your VO2 max.

Elite riders must do VO2max intervals

The closer the intensity is to 100% of VO2max, the better training you get. Luckily, this means you have to train less time to improve your performance.

If all your intervals are done at an intensity around, e.g., 80% VO2 max, you still get stimuli to increase your VO2max, but it takes a lot more work (time) to make significant improvements.

Elite and pro riders need training at (or very close to) VO2max to keep further progress. Thus, VO2 intervals are always included in the training programs I design for top athletes. I will also strongly recommend them to any ambitious athlete who wants to continue their progress.

How to train for a better VO2 max

Unfortunately, training at this intensity is very tough, so we split it up in shorter intervals. I have already shown you some examples of doing VO2 max intervals, but there are also other ways to train this physical skill.

Participating in road races or criteriums is not as specific as interval training, but still, it gives you an excellent training. It is often more motivating to ride a criterium than strictly paced intervals using a power meter as your training partner.

Do I really need to improve my VO2max?

Yes, you can’t increase your VO2 max enough. Having a large aerobic engine is crucial in road cycling. In road cycling, you spend most of the time on a lower percentage of your VO2 max, but in the decisive moments, it is guaranteed that you perform close to your VO2max.

It is also important to remember that your performance at lower intensities is always closely related to your maximum. Thus, when you get a larger VO2 max, you will feel more comfortable at lower power outputs, and it’s easier for you to accelerate at the final moments of the race.

I like to use the term aerobic engine because you can think of VO2 max as the size of a car’s engine. If the engine gets bigger, it’s clear you can drive faster, but the car also feels better and more comfortable at lower speeds.

Question to the readers:

VO2 Max intervals – are they a part of your current training program?

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About Jesper Bondo Medhus

I am a medical doctor with a special interest in cycling training. I work at the Hospital of Vejle using clinical physiology and nuclear medicine to diagnose cancer and heart patients. I have written two e-books: Time Effective Cycling Training and 12-Week Winter Training Program.

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Comments

  1. Yury Kovshov says

    April 16, 2009 at 3:59 pm

    Yes. Now I do 2 interval training per week.
    I’ve started in March. And we have a first race at the end of April.

    By the way. I have a question about vo2max.
    How to measure it for cyclist? =)

  2. Jesper Therkildsen says

    April 18, 2009 at 11:37 am

    You can do a 5min all-out test and notice how many watts you can perform. Repeat the test 8weeks later to keep track of improvements.

  3. Yury Kovshov says

    April 20, 2009 at 3:18 pm

    But how to measure it only with polar? Is it possible?
    I have no powermeter.

  4. Jesper Therkildsen says

    April 25, 2009 at 1:07 pm

    If you don’t have power sensor it is not possible to do the test as I recommend it. The second best option could be a hill climb test where you see how far you can ride in 5minutes.

  5. Lee Taylor says

    November 1, 2010 at 10:20 am

    So how many of these sessions are done a week? i imagine they can be very taxing! and is it best done in late build/peak periods?

  6. Doc says

    January 23, 2012 at 6:40 pm

    I’m so confused. I thought V02 Max was not trainable. You’re born with what you’re born with. My understanding is that you lactate threshold (the percentage of your V02 Max you can sustain) is very trainable.

  7. Jesper Bondo Medhus says

    January 24, 2012 at 9:42 am

    Your maximum heart rate can’t be trained. Your VO2 max can easily be trained. Untrained people will discover 30% VO2 max increments within the first couple of months.

Trackbacks

  1. VO2 Max Booster Program - Reduce Volume, Increase Quality says:
    May 3, 2009 at 8:50 pm

    […] Program. If this is the first time you read about the VO2 Max Booster Program, please check out how why you should train intensively for 14 days to make amazing improvements of your VO2 Max. That is exactly what this training program is […]

  2. VO2 Max Booster Program ”“ Intervals Targeted For VO2 Max says:
    May 8, 2009 at 12:34 pm

    […] intensity means you need less time toi achieve similar results. Also it is worth remembering that well trained cyclists need training close to their VO2max to continue improvements of this important physiological […]

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