Let’s talk about something most training plans don’t emphasize enough: time at VO2 max power outputs.
You know that moment in a race when everything stretches to the limit—your lungs are burning, your legs are screaming, and the pace is absolutely unforgiving? That’s not FTP territory. That’s VO2 max, or sometimes, above it.
And if you want to race fast—not just ride fast—you need to train for those moments.
Training for Race Speed, Not Just Fitness
Structured training is great. I love hitting target numbers, building endurance, and seeing the progress on paper. But over the years—both coaching and racing—I’ve learned this:
Races are won at intensities that rarely show up in most people’s training logs.
If you’re ambitious—if you’re aiming to be sharp, competitive, and race-ready—I recommend targeting at least 60 minutes per week at VO2 max power or above.
Sounds like a lot?
It is. But that’s the point.
This is where the magic happens—neuromuscular coordination, respiratory overload, explosive efficiency. It’s not just about going hard. It’s about preparing your body and brain to handle the unpredictability and brutality of race speed.
How Do You Get That VO2 Max Power Intensity?
A single race day per week can often cover a good chunk of your VO2 max time. Race-like group rides, local crits, or an intense group ride that feels like a race—fast, aggressive, and unforgiving can naturally push you into those power zones.
But if you don’t race every week—or want to stay sharp between events—you need to simulate that stress. Here’s how:
1. Fartlek-Style Workouts
These are one of the most enjoyable ways to train for race speed. Seriously.
There’s no fixed structure—just bursts of 15 to 45 seconds at VO2 max intensity, with loosely defined recoveries in between. The key is to race—not pace. Attack your training partners, close imaginary gaps, counter-surge when your legs say no.
It’s chaotic. It’s hard. But it’s also the most fun you can have in training, and you’re building real race instincts while getting those critical minutes above threshold.
2. Structured Accumulation Sessions (Like 30/30s)
These are a staple in my training plans—and for good reason.
Short intervals like 30 seconds on, 30 seconds off allow you to rack up serious time at VO2 max intensity. Even a session with 10–15 minutes of total work in this format can leave you gasping for air and smiling (eventually). It’s brutal, yes—but it’s also incredibly effective.
These sessions mimic the punch-recover-punch rhythm of racing. You can fine-tune them to your fitness level and build capacity over time. Start with 3 sets of 6x(30/30sec) VO2 max power output and grow from there.
3. Micro-Intervals (e.g. 30/15s or 20/10s)
These are a slightly gentler—but still potent—way to reach and maintain VO2 max intensity. Because the work and rest intervals are so short, you never quite recover fully, and the physiological strain stays high.
Keep the cadence up—I recommend staying close to your race-day RPM. This helps reinforce neuromuscular coordination and smooth pedaling at high speeds.
4. VO2 Max Power Intervals in a Tailwind
Here’s a little trick I love: do your VO2 max power intervals in a tailwind.
Yes, it’s harder to hit those big power numbers. But the velocity—often 40 km/h or more—is far more race-specific than grinding into a headwind at 28 km/h. It’s closer to what you’ll feel in a breakaway or when the peloton is strung out at speed.
You’ll need to engage different muscle patterns, handle your bike differently, and keep your cadence high. It makes the effort more realistic—and more effective.
It’s Not Just Fitness—It’s Readiness
If you want to feel like you’re racing in training, if you want to condition your body to respond—not panic—when the hammer drops, then time at VO2 max power is your best friend.
Start with what you can manage. Build up gradually. And be consistent. Even 30 minutes a week will start shifting your capacity and recovery in the right direction.
But aim for 60 minutes per week if you want to truly build your race engine.
Want More Strategies Like This?
This topic—and many others like it—is covered in my new book:
Mastering the Art of Race-Specific Training
Proven Strategies for Peak Performance in Road Cycling
It’s written for riders who want more than FTP. It’s for those who want to race sharp, read the moves, and still have the legs when it counts.
Because let’s be honest: you don’t win races with numbers alone—you win with race-specific readiness.
Ride hard. Recover well. Train like it’s race day.