For a cyclist, a solid aerobic engine is essential. When you go for a ride, you stimulate your aerobic system, but stimulation depends on the intensity. Therefore, trained cyclists need a greater absolute and relative workload to improve the VO2 max.
Thus, if you are an experienced rider, doing hard intervals or races is necessary to make further progress. Elite athletes will sometimes reach a plateau where there will no longer be significant increments. At this level, the riders still train to work at VO2 max – to stay fit and maintain maximum intensity longer.
As I have described previously in How to train with a power meter for VO2 max, it is a perfect idea to do a 5minutes all-out test to find your average Watt at maximum oxygen consumption. There are other tests, but this one is easy to use and still very reliable. You can do the test on a stationary bike or the road if you are the lucky owner of a power meter.
Athletes should do all intervals with an intensity found in the maximum power test.
3 x (3 + 3min)
This one is a winner. Done correctly, you got 9 minutes of practical training at your VO2 max. You can make a slight twitch to this one by completing the recovery period faster, and that will give you more time with maximum oxygen consumption.
5 x (40 + 20sec)
I like this one very much even though it is not as effective for your VO2 max as interval program no. 1. These intervals are perfect for race preparation. Typically, I recommend 3 to 4 sets.
1 x 5min
Very tough interval. Also, this interval is an excellent test of your VO2 performance.
12-20 x (30+30sec)
One of my favorite workouts. Based on scientific studies, these intervals are best in theory. But like in all other training situations, it is crucial to be motivated for what you decide to do.
Looking to increase your VO2 max? Then you need to be doing killer VO2 max intervals! These short, high-intensity bursts of cycling can help you achieve the results you’re looking for.
So, what are you waiting for? Give them a try today!
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Do you really recommend only 1 x 5' set? I see, in other coaches' website and forum, that it's common a 5 x 5' approach..
i have been doing these intervals for a couple of months now and am certain they have made a difference. time will tell if they help me beat my century ride pb later this month. fingers crossed and i will let you know!!
I like your articles and training tips. However, sometimes I find your descriptions very cryptic. You tend to assume that all readers are familiar with certain terminologies. This article is a good example.
I don't know what you mean by: 3 x (3 + 3min.)
I can see that somehow this adds up to 9minutes, but can you perhaps write it with a little less jargon. Clearly the brackets mean something, but what?
3 repeats of 3mins, with 3minute rest between?
Thanks!
Aran,
I guess this article answers your question:
https://www.training4cyclists.com/what-does-3x3-minutes-vo2-max-mean/
Thanks for reminding me of this common problem ;-)
Jesper
Of the 4 workouts you have them listed 1 thru 4 where you make the argument "Really like this workout and currently this is my favourite workout if you want to boost your VO2 max quickly.". Does that mean that #4 is the best for boosting VO2 or is #1 "the winner"? You don't like #2 as much as #1, #3 is hard but effective (not as much as 1 or 2?) and then there's #4.
I too am a cyclist with limited training time (job, kids, etc...). I try to do as many high intensity workouts as I can reliably reproduce which means every other day essentially with easy spins or off days in between. Could you do these workouts realistically more than a few times a week?
Thanks.
TLC>> Thanks for commenting, I have decided to remove the numbers because they were not supposed to show a rank of the intervals. I use all the mentioned intervals together with a group of other VO2 workouts.
High-intensity training every second day is a realistic and safe way to improve performance. If you reduce the volume of intervals it becomes possible to do them every single day. I use such a strategy for specific tapering protocols etc.
Jesper
My 5 min max was 380. I followed all 14 days of the vo2 max programme. After the 1st 7days I adjusted the remaining programes as If I had a 400 watt 5 min max. Managed to get a second place , so I think the routines work well. Are there any follow-up routines available?
Thanks Ralph
Hi Jesper, I have started the Vo2 Booster and going well , in the final six weeks to my event - 2k individual pursuit I would like to know if I should reduce the 3+3 to 2+2 and ride at a higher percentage of 5' test? With the work to rest ratio equal it would still be aerobic, with a small anaerobic contribution but working at higher powers which would be more event specific. Even closer to the event 2'-3' race efforts with long recoveries, should these be done as negative splits 1'at 95%2'100%3'105% of cruise power for the event?
The 2nd and 4th workouts seem very similar.
Do you recommend rest time in between the sets on the 5 x (40 + 20sec.)?
Hi
I ve been doing these programs and find they have been very helpful and perversely enjoyable!
One question - cadence. Do you recommend say 90-95 in a heavy gear or 110 in a lighter gear? I have been doing the former, but thinking about some sessions at high cadence instead as a change.
thanks,
Adrian