VA-VA-VO2 MAX

Pushing into the red for breathless bouts above FTP is a crucial element of pre-race training. Brendan Housler explains how to max-out your VO2 max gains

- Brendan Housler

One of the riders I coach, Rebecca, messaged me recently after getting home from an endurance ride. She wanted to discuss which higher-intensity workouts would be best for getting her ready for the race season.

“I’ve read that a rider’s VO2 max is hereditary and that you don’t really need to specifically train it,” said Rebecca. “Apparently you can do all the hard efforts you need in races and group rides.”

In fact, Rebecca was full of questions on VO2 max training: the importance of being able to repeat the efforts; how much top-end training is needed in the lead-up to a race; as well as the volume and frequency of this maximal type of work. It got me thinking: this is an area of training that really can make or break a rider’s season, and they need to get it right – Rebecca’s queries had inspired me to revisit the subject and to provide a thorough guide.

VO2 max made simple VO2 max, also known as maximal oxygen uptake, is the measurement of a person’s maximum rate of oxygen consumption during intense exercise, i.e. volume of oxygen per kilo of bodyweight per minute. It is used to establish an athlete’s aerobic capacity, usually for training purposes. Though VO2 max is most accurately determined by lab tests, many athletes rely on algorithm-based products such as WKO5, or estimations based on power test data. The highest human VO2 max values on record exceed 90ml/ kg/min, while male pro riders usually measure in the mid-70s to high-80s and female pros in the 60-70ml/kg/min range. A good amateur rider typically has a VO2 max in the mid-60s to low-80s.