New Interval Workouts to Improve VO2max (Try Them!)
VO2max cycling interval workouts are an essential part of your cycling training program. Training at your VO2max will improve your maximal aerobic power output, lactate buffering capacity and increase FTP. Recent research has demonstrated that accumulating time above 90% of VO2max is a precursor to aerobic adaptations.
Spending more time above 90% of VO2max causes greater improvements than interval workouts that don’t reach this level of intensity. This is why we often advocate for interval workouts above FTP for improving performance.
Classically, “VO2max interval” training for cycling is thought of as short intervals usually from 4-6 minutes in length (4x6, 5x5 etc…). However, this is not the only way to improve VO2max and there are lots of other ways you can get high-quality intervals.
The classic intervals are great for improving power outputs of short duration, but VO2max can be trained and improved with a variety of other interval workouts as well. With training, variety is key, and you don’t want to get stuck doing the same thing over and over again, so let’s explore some other ways to improve VO2max that you can add to your toolbox.
See also: The Science of Cycling: Understand Exercise Physiology and Get Faster
The VO2 slow component– a short summary
In one of our recent blogs, we discussed the VO2 slow component and how this relates to improving time-to-exhaustion while riding at intensity. To get a deep dive into the VO2 slow component, you should definitely check out that blog.
If you haven’t read it yet, here is a quick breakdown:
While riding at or above FTP, your VO2 and heart rate will gradually rise until you hit VO2max (for example, at the end of a 40k TT)
Even while riding at FTP, you will eventually reach VO2max
This occurs because of muscular fatigue and decline in efficiency, which can be trained and improved (detailed further in the blog)
What all this means, and of importance to this blog post, is that you don’t need to do “VO2max intervals” to train your VO2max!
Most of us have done 20-minute FTP tests or long 40k TTs– by the end you’re hyperventilating and edging close to your maximum heart rate– definitely close to VO2max. This concept can be applied to interval prescription.
See Also: Pro Cyclist Power Output: Train Like a Tour de France Rider
Training VO2max without doing “VO2max intervals”
If you select cycling VO2max intervals that are long or hard enough, you’ll accumulate plenty of time at VO2max. The decline in efficiency and accumulation of lactate during the course of the interval workout will edge you close to VO2max. Put into practice, if you want to improve VO2max, you don’t have to always do 5x5s; there are plenty of interval workouts that can train your VO2max just as effectively while also improving upon other skills.
Workout Examples:
4x9 minute at/overs - Ride at 115% of FTP for 1 minute, 100% of FTP for 3 minutes. Repeat and finish with another minute at 115% of FTP.
This interval workout is HARD! You will train your lactate clearing capabilities and your ability to recover from surges, whilst also spending plenty of time at VO2max. In fact, you may spend a greater amount of time above 90% of VO2max than a 5x5 session. Side note, but Lactigo can also improve your lactate clearing capabilities without any training at all!
This is just one example of an over/under style session that doubles as a VO2max interval. We must note that not all over/under sessions will reach >90% of VO2max. Typically your Intensity Factor in TrainingPeaks must be greater than 1.00 for the duration of the interval to accumulate enough time close to VO2max.
3x9.5 min 30/15 intervals - In a recent study by Rønnestad et. al, this protocol was found to improve FTP by 5% more than traditional 5x5 intervals in well trained cyclists during a 3-week protocol. That’s just one study and take it with a grain of salt, but, regardless this is still a pretty solid interval session!
Ride at your 100% Maximal Aerobic Power (MAP) for 30 seconds and 15 seconds at 50% of your MAP. Repeat 13 times for one interval. Your MAP should be approximately your 6-8 minute best power outputs, which you can view in WKO.
These are just a couple examples of how to train VO2max with interval workouts other than classic VO2max intervals– however, any session where you are on a razor’s edge and bleeding out of eyeballs is likely getting you close to where you need to be.
How can you know if your interval workouts are hard enough? A good indicator is the amount of time you’re spending above 90% of maximum heart rate. I’ve often come across athletes who’s interval sessions aren’t quite hard enough to reach these intensities. If you want to get stronger, you need to be willing to push the limits on interval days.
Related Post: Polarized Training For Cycling
The VO2 Fast Component
Say you are doing a 5-minute VO2max interval. The first couple minutes probably don’t feel that hard and your heart rate or breathing haven’t caught up to the effort that you're putting in. This perfectly illustrates the concept of the VO2 fast component.
The aerobic system is quite slow to “ramp up” when you begin exercising. This is why, at any intensity, it usually takes some time for your HR to reflect your effort level (and one of the major limitations to training with heart rate).
Initially, this demand for energy at the onset of exercise is met by your anaerobic system– this allows for you to achieve your desired power output while your aerobic system takes its sweet time to get warmed up.
As we discussed previously, we want interval sessions that are going to get us close to VO2max, and the “ramping up” phenomenon of the fast component means that it can take us a while to get to those intensities. If we can decrease the amount of time it takes for the aerobic system to get going, we can achieve 90% of VO2max sooner and get greater adaptations.
See Also: Master’s Cycling Training
Optimize Your Intervals
What are some strategies to reduce the fast component so we can get to VO2max sooner and spend time there for longer?
The Hard Start – If you’re doing a 5x5 VO2max session, it might take till the last couple minutes for you to actually reach VO2max. By incorporating a 30 second 130% of FTP hard start at the beginning of your interval, you can reduce the fast component and elevate your VO2 quicker.
Reduce Your Rest – Traditionally, a 1:1 work to rest ratio is used for a VO2max session. If you want to train your muscles to sustain really high power outputs, then taking a longer rest period can help you achieve that.
However, if we’re thinking in terms of adaptations, reducing your rest period between intervals will prevent you from fully recovering and allow you to reach VO2max quicker on subsequent intervals. For a 5 minute interval session, you could reduce the rest to 2.5 minutes. You won’t achieve as high of power outputs, but you will be able to spend more time at VO2max.
Should you use longer or shorter rest? This depends on your goals. If you’re looking to train the muscular side of things and learn to ride at extremely high power, then a long rest period can be useful, especially if you’re training for a race that will require some really hard 4-6 minute hills.
If you’re looking more for aerobic adaptations or want to train your repeatability, try incorporating shorter rest periods. The shorter-rest variation might be more useful during the build phase in your pre-season when you’re trying to build metabolic fitness. You can then transition to longer rest periods to train MAP if this is inline with your event demands.
Learn more about our VO2max Training Pack.
Conclusion
Variation is a key component of your training program and if you’re stuck always doing the same thing it can sometimes lead to a plateau. When it comes to intervals, think outside the box– be creative! There are many ways you can accomplish your training objectives while keeping things fresh for both your mind and body. Another thing to think about is if you want to try block periodization with your intervals.
Not sure what you need to train? Looking for that extra nudge to get on the podium? We’d be happy to help! Click here for a Free Power File Analysis or view our online coaching programs.
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