What You Need to Know About VO2Max Cycling Workouts

VO2Max Training

In this article, we are going to look at VO2Max training for cyclists. What is VO2Max power zone training for cycling, why is VO2Max important in cycling race prep, and how can you train your VO2Max.

When I first started training in 2009, many of us were under the impression that VO2Max was genetically determined, and that training it was a waste of time. We now know that is incorrect. We are able to train VO2Max and improve it, but there is eventually a ceiling.

Also to note, VO2Max training at Maximal Aerobic Power (MAP), is very intense. It is not only fatiguing, but mentally taxing. You’ll hear people talk about going “in the box”, and these workouts definitely qualify.

I can say with certainty that it took me 2-3 seasons to really get “good” at executing these intervals. Once I was able to push through the 3rd, 4th, and 5th interval, that is when I really started to see improvement in the watts in those intervals. Be patient with your progress; it’s not overnight.

Also of massive importance in regards to VO2Max training is the concept that you can improve your VO2Max performance by not only riding at MAP (like the intervals in the traditional VO2Max Zone), but also by riding endurance.

Yes, easier endurance riding also helps to build the aerobic engine. We’ll get into that in more detail, but it’s crucial that we highlight the entire VO2Max equation, and not just say: “Complete intervals at 105-120%”.

What is VO2Max Training?

VO2Max is the maximal amount of oxygen that can be inhaled and used by the body to produce energy. This is extremely important in endurance sports, like cycling, which are mainly aerobic. This means that we use oxygen to create energy to pedal the bike. The other end of the spectrum is the anaerobic side, which was discussed in this blog.

The higher your VO2Max, the more efficiently and effectively you can use oxygen to create energy and stomp on the pedals.

While VO2Max can be a good determinant of aerobic fitness, it will not always equate to someone winning races, as tactics and other factors come into play. That being said, the more energy that you can produce aerobically, the greater advantage you will have in a sport like cycling.

How long can you hold your VO2Max? Well, if you’re thinking more about MAP, or maximal aerobic power, that is going to usually be around 5 minutes. If you’re looking for a range of VO2max interval time, I like to recommend 3-8 minutes, but we’ll talk more about specific workouts in a bit.

How Do You Calculate Your VO2Max?

What is a good VO2Max for cycling? First off, it depends which measurement you are looking for. VO2Max is most often referred to in Relative VO2Max, which is the milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).

There really isn’t a VO2max calculator where you can enter watts and find out your VO2max. If you are using WKO5, the number is usually in your Hero Bar, but you can also see the Absolute VO2max, which is the liters of oxygen used per minute, which is found in the Performance Markers tab, and is L/min.

You can also get your VO2Max calculated in the lab, but the modeled versions are very accurate, so it seems best to me to just utilize those, unless you have easy access to more formal testing.

What is a good VO2Max for cycling? Let’s look at the following cycling category VO2Max ranges. These are not hard set boundaries though, but general guidelines. If your VO2Max is not where you want it, see if you can improve it through training and cycling interval workouts. More on those in a bit.

Most Pro men have Relative values in the 80’s to 90’s, and women in the 60’s to 70’s.

Most Cat 1 men have Relative values in the high 60’s to high 70’s.

Cat 2’s are usually around low to mid 60’s, and then the rest of the categories from high 50’s and below.

See Also: Master Cycling Training

What is Involved in a VO2Max Workout?

Aside from just putting a VO2Max workout down on the training calendar, there are a few things that I think you can do in order to find some more success in these interval sessions.

Preparation

I tend to carb load a bit for really hard VO2Max sessions, and this helps me maintain maximal aerobic power for longer periods of time. If I haven’t leaned my diet towards carbs, my muscles just don’t seem to have the power to muscle through a 5 minute effort (teaser: those are my favorite VO2Max intervals.)

You don’t have to go crazy with the carbs, but having a few extra at dinner the night before, and a carb rich breakfast 3 hours before riding in the morning, will set you up for success.

I avoid all solids 3 hours before a high intensity workout. I can’t stress that enough.

If the ride is first thing in the morning, I’m drinking carbs as maltodextrin and drinking organic maple syrup, or some honey. Roughly 90 grams, then out the door.

Also, LactiGo. I know, you’ve heard me tout this product before, but I can’t tell you about it enough. Maximal watts, less burn.

Also, the most underrated supplement for cycling is Airofit. Someone asked me, “Well if it’s so good, why isn’t everyone doing it?” The answer: because it’s WORK. It’s one more thing to add to the list of all of the little things, but it no doubt will make VO2Max workouts more tolerable from the respiratory side of things. I’ve been using one since November 2019 and has been a huge boost for me when going full gas.

Motivation

I really need to be hungry to crush for this session. That doesn’t mean I can’t be a touch fatigued from the training block, but I want to wake up anxious and excited.

It’s not to say you can’t have a busy day and then go crush a VO2Max workout, but more so saying that the workout will require focus and concentration so that you are able to push extremely hard, and execute them accurately.

I used to get very nervous for these, as we all want to get that micro win during the week, but I found that utilizing some calm has helped my performance. I simply remind myself that this is just a bike ride, that it’s going to feel exciting and then pain will creep in, and that if I give it my all until the finish, I will improve.

Remember: it’s a training session, not a test. These are also great dress rehearsals for race day in terms of timing your carbs and eating.

Technique

“Do you sit or stand?” This question gets asked often, and I find it to be very athlete dependent. For myself, when doing 5 minute intervals, I usually stand to get rolling for the first 30-45s, sit and smash until I start to feel a bit uncomfortable (maybe by minute 2.5), stand once more to get to 3 minute, sit once again, and start to bask in the uncomfortableness.

At this point I think: people are getting dropped right now. Use some imagery to add extra motivation to push through the pain.

Then I stand the last 30 seconds. I don’t absolutely destroy the last 30s, as if I do, it will make the next interval extremely hard to complete.

Cadence! I also mess with this, and never really noticed it until I started to think about it during my ride while creating this post. Sometimes I feel like smashing gets too hard, like the muscles just can’t push more watts, so I end up spinning up for a period of time. You can see this in the cadence trend here on this 6 minute interval.

Average 83rpm, but low of 68rpm (when standing) and high of 103 rpm (when just turning them over quickly)

Here’s another one. Spinning is my coping mechanism!

Remember that spinning faster can sometimes create more watts than just raw smashing. Personally, I find that there is a place for both, and knowing when to use each technique comes with time. This also highlights how well you want to be in tune with the gears on your bike! Know what each shift is going to feel like in order to keep your watts high!

See Also: Guide for Cycling With a Power Meter

Pacing

In order to increase your capacity, you’ll want to get as much time around VO2Max as possible, and you will best achieve this by not overdoing it on the first interval. This is a common mistake, where someone tries to hit a 5 minute PR, only to have not much left for the remaining 4 intervals.

You don’t want to just blast the first you, or you won’t accumulate time where you are improving the stroke volume and the capacity to pump more blood to muscles. The goal is to increase the maximal volume of oxygen the body can take in and deliver to the working muscles, not just set a 5m PR and go home.

Macro Pacing (the entire set)

The first one should feel slightly challenging by the finish, but can definitely complete it.

The second feels a bit tougher halfway through, but you smashed it.

The third one was no doubt a challenge, and the watts have dropped a touch, but you made it.

The last two, depending where you are in your training age and experience, can either go well or be a complete dumpster fire. That said, keep practicing them and you will get much better!

Micro Pacing (within each interval)

You should want to quit with a minute left in a 5 minute interval. It should be something that you don’t enjoy doing, until you harness the fact that so many athletes won’t do these because they are hard.

Grit your teeth and knock this one down! It will not only boost your VO2Max over time, it will add more to your arsenal come race day.

You should be rolling back down not wanting to do another, but thinking, “I know this will suck, but it will make me better.”

These are tough. Once we accept it, and challenge it, they become more palatable.

What is the Benefit of VO2Max Cycling Workouts?

When we breathe in during exercise, the amount of oxygen that can be utilized from these breathes is what is most important.

There are 2 main things happening that we need to consider: what’s happening from the high intensity intervals, and what’s happening from the endurance riding; both of which affect our cycling VO2Max!

Cardiac output is the product of heart rate (HR) and stroke volume (SV) and is measured in liters per minute. HR is most commonly defined as the number of times the heart beats in one minute. SV is the volume of blood ejected during ventricular contraction or for each stroke of the heart. (footnote: https://www.ncbi.nlm.nih.gov/books/NBK470455/)

The heart rate and stroke volume are both important factors, as more blood can get pumped (overall, and per beat), when we exercise at higher intensity. The MAP, or classic 110-120% VO2Max intervals, work on this side of the equation. This highlights how the heart, lungs, and blood contribute to our aerobic power.

Of equal importance though is the other end that receives this oxygenated blood. The circulatory system contains all of the blood vessels that will shuttle this oxygen rich blood to the muscles. When you ride at endurance pace, you increase the capillarization and mitochondrial density of these muscles that will soon use this oxygenated blood. Said differently, when you ride easy, you have more capacity to use the blood when it arrives!

How Do I Increase My VO2Max for Cycling?

More volume of endurance riding will improve your VO2Max capabilities. These carry a low cost, as there isn’t major fatigue with endurance riding.

On the other end of the spectrum is working specific VO2Max interval sets. We’ll give you some examples below.

Once you start performing 5 x 5s or 6 x 4s, you’ll start to get a general sense of what watts you can hold. Another thing you can do to set a target is look at your best ever 5 minute power, and try to complete repeats of it around 95%.

Once you can complete 3-5 of these, you might want to add some watts to this target. Another thing you can do is to increase the duration.

Yet another way is to reduce the rest between these intervals. Why? In the macro of the entire workout, you want your heart rate elevated for long durations of time, so reducing the rest will help you achieve this goal as well.

Main things to work on: Increase the watts. Increase the duration. Reduce the rest.

Failing VO2Max Workouts

When you first start these workouts, you may only be able to get through two or three reps. That’s okay, give it your ALL on number 4 and 5.

I truly believe that you should try to finish the session; something is happening there even if the watts suck. Mental and physical wins will be made over time from these.

You are still stressing the body after having performed three of the sessions. Your heart rate will most likely still skyrocket and there will be some benefit from that. The gold standard is having your heart rate reach 85-95% of HR max (depending on which study you reference), and I bet you can still elevate that heart rate after having done the previous three intervals.

Getting those efforts in, that are a complete struggle and embarrassment to the power meter, will remind you how hard this workout is. You will come back with a renewed respect for it each time. This will help you really dial in those initial two efforts. This part of the process, failing and returning, is massive in endurance sports. No, there is not a study to show you this; I am simply speaking from experience.

Don’t pack it in early, or you’ll ALWAYS be packing it in early. There will be a breakthrough, but sometimes we need patience to make this happen.

Race Day Practice

The other big thing to consider is how much respect you will give to your efforts on race day. We all feel amazing at the start, and it’s easy to overdo it. It’s not who has the biggest watts in the first 10 miles, but who can put out the finishing kill at the end of mile 80.

When you do these workouts, remember how much better you feel on #1 versus #5. The goal is to get towards the end of the race as close to the #1 feeling as you can.

You obviously won’t be super fresh, but that is part of the race; stay as fresh as possible, for as long as possible.

Top Exercises for VO2Max Cycling Training

Check out this video overview that I did when comparing time at VO2Max for different VO2Max cycling interval workouts.

In this article I chat a bit about a couple different experiences with VO2Max intervals, and in this next article, it’s a bit more of an interval guide with many other zones included.

The best VO2Max workout for cycling are VO2Max hard starts and Hard Start Lactate Clearance intervals. Lactate clearance workouts work the VO2Max through the Slow Component. Basically, you don’t need to be at the exact MAP once your heart rate is elevated around 85-90% of HR max; you just need to keep the HR high. Therefore, lactate clearance workouts can improve your VO2Max while also improving your lactate clearance capabilities, which can raise your FTP. Here’s a google search on some of our FTP Topics.

Another thing that has really helped me is the Airofit trainer. Read our Airofit review to learn more.

VO2Max 5 x 5m with Hard Start - the best VO2Max workout in my opinion!

Start with a 30-45s hard surge around 120-130% FTP, followed by 4.25-4.5m @ 105-110% FTP. Start with recovery of 5 minutes between, and as you progress, reduce the recovery to 3 minutes. I’d only reduce it once you are finishing the 5th interval within the ranges above.

The hard surge is really clutch to get the VO2Max activated, with the quickly elevated heart rate.

Lactate Clearance Workouts

There are many variations of these that you can create, with two important factors: the hard start and elongating the duration over time. Here’s my favorite:

Start with a supra-threshold effort of 4 minutes around 105-110%, then 1m @ 103-107% and then 1.5m @ 75-85%. *If you do not do the hard start, the over needs to be higher and shorter...say 30-45s at 120%. Or do a higher under. Look to complete 4 or 5 of these. Or, make them longer, out towards 9 minutes, and do 3!

I’ve criticized the 95% under / 105% over, but I suppose there is a combination of duration where that could work. I just think you want the over to be a bit more of intensity, so that there’s more lactate created, and then a little easier so that you’re really training the clearance side of things, as opposed to just tolerating it.

One last thought on all of this VO2Max talk; if you haven’t considered taking cordyceps mushrooms to improve your aerobic performance, I’d recommend you check out this video.

Conclusion

VO2max training for cycling is really hard. I cannot stress this enough, because it’s FRUSTRATING to fail workouts. We all want to get those micro wins, and they’re important, but remember that we are actually working on changing our physiology here in training, so be kind to yourself and give yourself some runway to work with.

It took me a long time to get good at performing this, but I kept at it. I would fear the workout, and respect it, but not beat myself up for failing.

One day at a time, one workout at a time.

Find the VO2Max cycling intervals that are challenging, and a bear to finish, but that you can get through over time. You’ll eventually find some VO2max intervals that you think are the best, but experiment with shorter intervals and longer ones to keep yourself honest.

Use the data analytics to guide you in your choices, but don’t be a slave to the numbers. At the end of the day, are you getting up that 5 minute climb faster? With more kick to give? And not getting dropped?

You can check out our athlete testimonials here, so you know that what we do works.

If you’re interested in getting faster, and want to do it faster than reading blogs and trying to do it on your own, contact one of our coaches and cycling training programs. None of these include templates (because those don’t work), and everything is completely customizable to your life’s schedule.

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As an amateur cat 4 racer, I feel like I’ve learned more from these guys in the last 6 months than I have on the cycling scene for the past 10 years. Their knowledge is deep from training on and off the bike, your nutritional needs and most importantly your racing psyche. What’s most appealing to me as a cyclist is that the majority of their knowledge comes from things that they have tried and tested as racers that started from the bottom and have elevated to the top of the game. Two thumbs up for Brendan and Patrick! Give these guys a shout.

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VO2MaxBrendan HouslerDecember 6, 20212 Comments