How to train with a power meter for VO2 max

Training with a power meter (SRM, Powertap, Ergomo, etc.) allows you to focus on specific parts of the physical demands for cycling. E.g. you want to increase your maximal oxygen consumption (VO2 max), I suggest you perform a test showing your maximal sustainably power output at your VO2 max. Usually, it is possible to maintain a VO2 max power output for about 5 minutes.

The basic rule of training is to train what you aim for. Training at VO2 max is very tough, so we split it up in shorter intervals. I prefer intervals around 3 minutes with 2 minutes of active recovery.

Example: A 5min maximum power (MP) test shows an average power output of 391W.

This program shows you how to use your test results in a training program. This program is made specifically for VO2 max, and therefore I have pulled out all sprints and anaerobic sessions.

I usually recommend training programs with different intervals, so please remember that this training program is made only to illustrate an easy way. If you prefer to train for two or more specific goals, you can mix different kinds of intervals.

Like you made a 5 minutes test for your VO2 max, you can make an anaerobic 60seconds test and try to make a higher average watt after a couple of weeks of training. It is very challenging to attempt new personal bests. Remember to notice your body weight when you perform a test.