Every Wednesday I’ll bring you a different workout that will focus on one of the specific energy systems we need to train to help us become a complete, well-rounded cyclist.
In today’s ride, we’ll focus on raising our VO2 Max.
While VO2 Max is not THE most important predictor of performance, it is a critical one. VO2 Max is defined as the maximal volume of oxygen uptake, or the maximum amount of oxygen consumed during exercise. VO2 Max is largely determined by genetics, but it is trainable in varying amounts.
Most world class cyclists have a very high VO2 Max, and they likely are not able to move it up much higher. Lesser-trained athletes, on the other hand, typically ARE able to raise their VO2 Max through training. And raising VO2 Max is similar to raising the ceiling of performance capability, so it is important.
VO2 Max efforts are typically considered maximum efforts in a 3-8 minute duration. Therefore, VO2 Max intervals are typically 3-8 minutes in duration, usually at the shorter end of this range.
A VO2 Max interval workout I’m a big fan of, and one that I’m having many of my cyclists perform right now is this:
A thorough warmup of 10-20 minutes. Included in this warmup is 5 minutes easy spinning, then 5 efforts of 1 minute “fast-pedal” (100-110 rpm) with 1 minute of easy spinning for recovery. After the fast pedal efforts, the cyclist then rides a 5-minute “hard” effort, one which should be a threshold effort. So not all out, but hard. This raises the heart rate and prepares the rider for the hard efforts to come. After this 5 minute threshold effort, take a 5 minute easy spin to recover.
This completes the warmup, so we’re now onto the main portion of the ride. Today we’ll perform 4 intervals of 4 minutes each. These efforts are nearly max efforts for the entire 4 minutes, followed by 4 minutes of easy recovery spinning. If you train with heart rate, you should expect your HR to exceed 106% of your threshold heart rate.
If you train with a power meter, each of these efforts should be 106% – 120% of your threshold power wattage.
So these are hard intervals. What should you “feel” in these intervals? You should experience very strong to “severe” sensations of fatigue in your legs. Breathing will be ragged, so conversation should be next to impossible. And you should only attempt these VO2 Max intervals when you’re fresh and not fatigued from previous training.
As your training progresses, you can aim for 30-40 minutes total time at VO@ Max level. However, since it’s early in the season, 4 should be a great plenty. This still gives the cyclist 16 minutes of very hard work. Make sure you take the full 4 minutes recovery between efforts, allowing the ATP in your muscles to be fully replenished before your next interval.
Following the 4 intervals, ride easy for 15 minutes or so. The ride can end here, or you may continue at an aerobic level.
Please add any comments below, or contact me with any questions.
Good luck, and enjoy!
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