Is VO2Max Getting Trained?

The vo2max “zone”

Can you give some more background regarding the statement that “Working in the Vo2 max zone is not the same as a VO2max workout?”

In this musing, or period of reflection or thought, I had an email come in regarding VO2max training, and want to quickly highlight how we can be riding above or below the “VO2Max power zone” and still be training our physiological VO2max.

Riding in The Zone but Not Training VO2Max

You will hear people say that the VO2Max Power Zone is a misnomer, and they are correct, as you can be riding within that power band, but not actually training your VO2Max.

If you are riding in the "vo2 zone", traditionally 105-120% FTP, but if it's just quick blips, you're not actually training your VO2max because the aerobic processes that affect your maximal oxygen consumption were not stressed, or trained, for long enough. 

Therefore, you might see a lot of time in zone, but physiologically, not a lot of training for that system occurred.

Training Above the VO2Max Zone

You also could be doing workouts like 30/30s, 40/20s, etc, where you are training above the VO2max zone, in what classic zones label “Anaerobic”, but technically you are training VO2Max because your HR ramps up and stresses the cardiac system so that positive training effects occur to your maximal oxygen consumption.

This can be quite confusing as one might say “How can anaerobic training be training my aerobic system!?!?” This is a great example how we need to see the full picture of what is happening in a training session.

Training Below The VO2Max Zone

You could ALSO be riding BELOW the VO2Max zone, let’s say at threshold, but over time in a consistent effort, your aerobic system starts getting stressed hard enough as if it's doing prolonged work at your VO2Max. Even though power seems lower than needed (threshold power at maybe 95-100% FTP vs “VO2 power” at 110-115% FTP), you are training your VO2Max because the heart rate elevates high enough to create positive adaptations to your maximal oxygen consumption. 

You might see this happen in strong time trial efforts or hard start efforts. 

All of these show that just because you are in one zone, it does not mean you are specifically training in that one zone!

Need more guidance on VO2Max training? Check out our more dialed blogs…