VO₂max*, or maximal oxygen uptake, is a fundamental pillar of aerobic performance in cycling, where the ability to sustain intense efforts over long periods is key to making the difference in competition. Far from being a simple test of suffering, improving VO₂max relies on a precise and methodical approach, inspired by the training strategies of elite riders like Jonas Vingegaard. Here's how to optimize your workouts to maximize your fitness.
*VO2max is very often used in the feminine, as it is used as an abbreviation for maximum oxygen consumption. However, the term should be used in the masculine because the V is the symbol for a flow rate.
By Guillaume Judas – Photos: depositphotos.com
VO₂max measures the maximum amount of oxygen your body can absorb, transport, and use during intense exercise. In cycling, This value plays a determining role in the ability to maintain sustained efforts, whether it is to follow an attack on a hill or a pass, to make the difference to finish alone as the finish approaches or to achieve a performance in a time trial. According to a study by Bassett and Howley (2000) published in the Journal of Applied Physiology, VO₂max is a key indicator of endurance performance, although it is not the only factor.
By raising your VO₂max, you increase your maximum aerobic capacity, which not only improves your endurance, but also your recovery, an essential asset in demanding competitions such as stage races (or Grand Tours for the pros).
A structured approach to improving VO₂max
To optimize your VO₂max, Training should be methodical, combining a solid aerobic base with specific high-intensity efforts. For Elite riders, it all starts with a weekly volume of 18 to 25 hours of cycling, including 70 to 80% in Zone 2, a moderate intensity where the body prioritizes fat burning. This approach strengthens basic endurance and fitness stability, allowing for high training loads. As Seiler and Kjerland (2006) show in Scandinavian Journal of Medicine & Science in Sports, spending the majority of time in Zone 2 improves metabolic efficiency, an essential foundation for prolonged efforts.
In addition, Specific sessions to work on VO₂max are at the heart of the programA typical structure for already highly trained runners is to perform 5 intervals of 5 minutes at 110–120% of FTP (Functional Threshold Power), followed by 5 minutes of active recovery in Zone 2. For variety, alternatives such as 6 intervals of 4 minutes at 115% of FTP with equivalent rest, or 4 intervals of 8 minutes at 108–110% of FTP, allow you to work on sustainable power at high intensity. These intervals, as confirmed by a meta-analysis by Bacon et al. (2013) in Sports Medicinee, effectively stimulate aerobic capacity by challenging the cardiorespiratory system to its maximum.
additional work at the anaerobic threshold strengthens the entire program. Work blocks such as 2 x 20 minutes at 95–100% of FTP develop the ability to maintain high intensity over time. In addition, short, maximally powerful sprints (e.g., 8–10 12-second efforts with complete rest) improve explosive power and coordination.
Pros add at least two weekly core strengthening and mobility sessions to optimize their efficiency in the aerodynamic position. A study by Hansen et al. (2014) in Journal of Strength and Conditioning Research shows that core work improves performance by reducing energy expenditure.
Physiological mechanisms
This approach is effective thanks to the physiological adaptations it induces. The 4- to 8-minute intervals push the body to operate near its maximum oxygen uptake, which fully exploits the heart's stroke volume, or the amount of blood pumped per beat, as Levine (2008) explains in Circulation. In addition, these efforts promote the expansion of muscle capillaries, improving oxygen delivery to active muscles. They also stimulate mitochondrial biogenesis, increasing aerobic energy production, according to Holloszy and Coyle (1984) in Journal of Applied Physiology.
a high VO₂max improves recovery, allowing you to chain intense efforts day after day, an advantagetage crucial in stage races.
Why VO₂max is a game changer
An optimized VO₂max offers advantagestagconcrete in competition. When attacking or changing pace on long climbs, a high aerobic capacity allows you to stay in the lead group or take the initiative. In Grand Tours, where the stages are linked together, a high aerobic ceiling becomes essential to recover quickly and maintain performance. Obviously, there are genetic factors that explain why some athletes have a higher VO₂max than others. But its improvement and optimization also reward rigorous and constant discipline.
Warning and customization
These training examples, although inspired by what is practiced by the pros, must be adapted to your level, your objectives and your basic physical conditionThis is an approach based on validated scientific principles, but individualization is crucial to maximize benefits while avoiding overtraining. Before adopting it, it is essential to consult a coach to adjust intensities and volumes to your profile. It would be completely counterproductive to want to reproduce these intensities without supporting them with a significant weekly volume..
The bottom line is that by combining a solid aerobic base, targeted intervals, and complementary training, you can push your aerobic ceiling and achieve higher performance. As the saying goes, success rewards those who train with intensity and consistency.
