Benefits of VO2 MAX Training
Back in February, my training began to plateau. When this happens, you can either accept your ceiling or smash through.
Luckily, my good friend Francis Cade had just embarked upon a structured training programme (courtesy of Coach Ken Buckley). We started chatting through the principles - it made perfect sense: Gradually increase the amount of time spent in your VO2 MAX training zone, and you will get fitter.
📷: February ride with Francis
“VO2 max is a measurement of your maximal oxygen consumption - your maximal aerobic capacity. ”
As you increase your effort, your muscles use more oxygen until the demand overtakes the supply. If you work above your VO2 max zone, your effort becomes anaerobic and only sustainable for short durations.
Not all of us have access to coaches, training labs and sports scientists to go and take a VO2 max test (especially with the current climate) - but that's okay because I like to keep things simple. Rather than obsessing about complete accuracy, I am just using my Zone 5 power-based training zone (106-120% of my 20min FTP) as a vague reference for VO2 max.
Consistency and commitment will always triumph.
I just want to share my experience with Z5 training - I’m not suggesting that you should adopt this as a training plan. Everyone’s goals are different, and you should structure your training to align with those goals. Whether you want to become a better sprinter, time trialist, climber, or spend more time on two wheels for your head and your health - create a lifestyle and routine that suits you.
“I find high-intensity interval training is more effective on an indoor trainer. You can perform each effort without distraction or obstacles (such as traffic or changes in gradient). ”
Training indoor is harder (this article by Rouleur explains why), but hard work is always rewarded. When I put my new training onto the road, I smashed about every segment PB I have ever set.
Week One:
I stole a session from Francis. Eight two-minute VO2 max/Zone 5 intervals, with two minutes of recovery between - sixteen minutes of Z5 total.
Week Two:
Six three-minute intervals with three minutes of recovery between. 16 minutes of Z5 total.
Week Three:
Six four-minute intervals with four minutes of recovery between. 24 minutes of Z5 total.
Week Four:
Five five-minute intervals with five minutes of recovery between - 25 minutes of Z5 total.
Week Five:
Six four-minute intervals with five minutes of recovery in between, then four two-minute intervals with two minutes of recover in between - 32 minutes of Z5 total
I have zipped up these VO2 max sessions if you would like to try some:
• Here’s a guide on how to import/share custom workouts on Zwift .
• Don’t have Zwift? Convert the file for your chosen training platform using this tool:
*DISCLAIMER* I take NO responsibility for:
New PB’s, QOM’s/KOM’s or increasing your fitness. That’s down to your hard work and commitment.
How great your legs look in lycra (keep the shaved, they’ll look even better).
Personal injury (you know your body, try these sessions at your own risk).
The result
I have been riding one Z5 session, a Z2 'base miles' session (which is much more fun on the road) and one Sweet Spot session per week - with active recovery rides between.
By week five, I couldn't feel the pedals during my Z2 session. I was flying, and my Z5 session felt easy.
During my Sweet Spot sessions, my heart rate has dropped 5bpm, meaning my perceived effort has become easier. Clearly, it's time to take a 20min FTP test. I have broken through the plateau and unlocked some more power.
The daylight is drawing out and the road is calling.
Gareth.