If you're looking to elevate your cycling fitness, VO2 max workouts are one of the most effective ways to do it. VO2 max refers to the maximum rate at which your body can consume oxygen during intense exercise. Increasing it can improve your endurance, strength, and overall performance on the bike. The beauty of VO2 max workouts is that they push your body to its limits, forcing it to adapt to higher levels of exertion. Over time, this leads to better performance and an enhanced aerobic capacity that can benefit all types of cyclists, whether you're into road racing, gravel riding, or simply aiming for improved endurance.
Before diving into the VO2 Max workouts, it's important to understand what VO2 max actually measures, why it matters, and how it differs from other performance metrics like FTP (Functional Threshold Power).
VO2 max can be measured in two ways: absolute and relative.
VO2 max is an indicator of your body's ability to take in, transport, and utilize oxygen during intense exercise. The higher your VO2 max, the greater your aerobic capacity, meaning your body can work harder for longer. Cyclists with a high VO2 max can maintain powerful, sustained efforts and are better able to recover quickly during high-intensity segments.
VO2 max levels vary based on age, gender, and training background. Here are some rough estimates:
Your VO2 max will naturally decline with age, but regular training can slow this decline and even increase VO2 max over time.
VO2 max is typically measured in a lab with a mask that analyzes your breath while you perform incremental exercise, such as a treadmill or cycling test. However, there are now bike computers and watches, from brands like Garmin, that can estimate your VO2 max if you have the right equipment such as a heart rate monitor and a power meter.
Beyond cycling performance, a high VO2 max improves cardiovascular health and energy levels, allowing you to enjoy an active lifestyle with greater ease. A higher VO2 max also supports mental resilience; you’ll likely find it easier to tackle other physical challenges without feeling as exhausted.
While VO2 max measures your peak oxygen uptake, Functional Threshold Power (FTP) measures the highest power you can sustain for about an hour. FTP is closely related to endurance and pacing, whereas VO2 max is more about your short-term, high-power capacity. Increasing VO2 max can help raise your FTP, as you’re essentially raising your aerobic ceiling, enabling higher sustainable efforts.
No, VO2 max isn’t just for racers. Recreational cyclists and fitness enthusiasts benefit from increased VO2 max, too. It makes rides feel easier, reduces fatigue, and supports better endurance, even on longer rides.
VO2 max is particularly valuable for racing that requires bursts of power, like criterium racing, road racing, and the fast starts in gravel events. Even time trials and triathlons, which demand sustained power, benefit from high VO2 max. The higher your VO2 max, the greater your potential to build a strong FTP, which can make holding race pace easier.
The VO2 max training zone is typically around 106-125% of your Functional Threshold Power (FTP), a marker of the highest effort you can sustain for an hour. By working at this intensity, you're pushing your body to its maximum oxygen uptake, forcing your cardiovascular system to work at its peak. The VO2 max training zone is demanding and challenging to sustain, but by incorporating structured intervals within this range, you can safely build the benefits of VO2 max workouts without burning out. These intervals will improve not only your top-end power but also your ability to recover quickly after hard efforts.
When deciding whether to do VO2 max workouts indoors on a trainer or outside, consider your training goals, control, and available terrain. Indoor trainers offer a controlled environment where you can easily hit specific power targets without interruptions from traffic, weather, or terrain changes, making it easier to focus solely on the workout. This precision is especially helpful when working in narrow VO2 max zones. However, training outside can be more engaging and helps you adapt to real-world conditions, such as pacing and handling. If you choose outdoor training, find a quiet, uninterrupted stretch of road to minimize distractions and maintain a consistent effort. Both options are effective, so choose the one that best suits your preferences and goals.
Overview: Short intervals alternating between hard efforts and recovery help build VO2 max efficiently by pushing your body to work above its comfort zone.
These short intervals teach your body to respond quickly to high demands and recover efficiently—ideal for scenarios like chasing down breakaways or attacking.
Overview: Longer VO2 max intervals increase the time you spend in the VO2 max zone, building strength and aerobic power over a sustained period.
These intervals train your body to endure longer, high-intensity efforts, improving the capacity for sustained VO2 max-level exertion.
Overview: This workout challenges you to maintain a high, steady power output, doubling as a VO2 max workout and a performance test.
This workout is ideal for tracking your VO2 max progress and building mental toughness. It mimics real-life scenarios, like breaking away from a group, making it especially relevant for racers.
To get the most out of these VO2 max workouts, a proper warm-up and cool-down are essential. Begin with a thorough 20 to 30-minute warm-up, gradually increasing your intensity. This primes your cardiovascular system, activates your muscles, and ensures that your body is ready to take on the high demands of VO2 max intervals. A solid warm-up also improves workout quality, allowing you to hit target intensities more effectively and reducing the risk of injury.
After completing your workout, take the time for a cool-down. A 10 to 15-minute spin at an easy pace helps flush out metabolic byproducts, aids recovery, and prepares you for your next training session. Investing time in both warming up and cooling down is key to getting the best results from your efforts and staying consistent in your training.
Incorporating VO2 max workouts can benefit all cyclists, not just racers. While challenging, these intervals push your aerobic capacity, build resilience, and improve your ability to recover. VO2 max workouts aren’t easy, but if you’re willing to embrace the intensity, they can yield significant rewards. Whether you're looking to race, enhance endurance, or just feel stronger on every ride, these workouts will help you push your limits and achieve peak performance.
