Unlocking the Secrets of VO2 Max: What Sets Pro Cyclists Apart?
VO2 Max: The Holy Grail of Cycling Performance?
VO2 Max is a term that’s thrown around a lot in cycling circles, and for a good reason. It’s like a secret weapon that can propel you to victory, or so it seems. The higher your VO2 Max, the better your cycling performance, right? Well, it’s not that simple.
But here’s the twist: while VO2 Max is crucial, it’s not the be-all and end-all. It’s a piece of the complex puzzle that is cycling performance.
The VO2 Max Conundrum
VO2 Max is the maximum rate your body can take in and utilize oxygen, measured in milliliters per kilogram per minute (mL/kg/min). In cycling, it’s the maximum power output you can sustain for around five minutes, typically 110-120% of your Functional Threshold Power (FTP).
In the world of road racing, gravel, cyclocross, and track, VO2 Max is the key to those thrilling attacking moments we all love. Successful breakaways aren’t just about a quick sprint; they’re about sustaining that power for several minutes.
Beyond VO2 Max: The Pros’ Secret Weapon
Now, here’s where it gets interesting. Pro riders understand that VO2 Max is just one part of the equation. They focus on a lesser-known aspect: fatigue resistance.
Imagine millions of cyclists capable of an impressive 6.5w/kg for five minutes. But how many can maintain that wattage after hours of grueling racing? This is where the pros excel. They train their bodies to resist fatigue, allowing them to make the winning move in the final hour of a race.
Let’s take a look at Kevin Vermaerke’s training session, a rider moving to UAE Team Emirates-XRG in 2026. His VO2 Max session includes a 90-minute warm-up, followed by 5 sets of 3-minute near-maximal efforts with 3-minute recoveries. Then, he does 3 more 3-minute intervals with the same recovery time, followed by 2-3 hours of steady endurance riding. It’s a brutal session, both physically and mentally.
And the results speak for themselves. Vermaerke averaged an incredible 510w (7.7w/kg) during the first five intervals and, after four hours of riding, averaged 525w (8w/kg) in the final three intervals. He then went on to achieve impressive finishes in several races.
The Pros’ Preferred Intervals: Over-Unders
So, what’s the secret sauce in their training? Pros prefer over-unders, short-duration intervals with very short recoveries. Instead of a steady 5-minute VO2 Max effort, they opt for variations like 5x 40/20s or 2min on, 1min off, then 2min on.
For instance, Anton Schiffer, a Zwift Academy finalist and new signing for Visma Lease a Bike, prepared for races with a unique 2/1/2min VO2 Max session. He targeted 485w during each 2-minute interval and 220w for recovery. This method allows pros to accumulate more time at higher power outputs, pushing their bodies beyond their perceived limits.
Takeaways for Your Training
So, what can we mere mortals learn from the pros? Here are some key insights:
– Train for fatigue resistance: Focus on maintaining power output over extended periods.
– Embrace over-unders: Use short, intense intervals with minimal recovery to boost your VO2 Max response.
– Zone 2 recoveries: Ride your recovery intervals in Zone 2 to enhance aerobic adaptations.
– Experiment with new intervals: Try 5 sets of 5x 40/20s, 8x3min VO2 Max with 3min recoveries, or 4x 2min on, 1min off, 2min on.