VO2 Max for Cyclists: What Pro Riders Know
Key Takeaways from the Text: VO2 Max Training & Recovery
This text focuses on advanced VO2 Max training techniques used by professional cyclists, specifically those from Visma Lease a Bike. Here’s a breakdown of the key ideas:
1. Active Recovery at Higher Power:
* Traditionally, recovery intervals are done at very low power. Though, the text argues for active recovery at a relatively high power (270-300w) during short interval sessions (like 40/20s).
* This trains the body to clear lactate more efficiently at a higher power output, ultimately allowing for greater overall power during the intervals.
* it’s a delicate balance – recovery can’t be to hard, or you won’t be able to complete the work intervals. The author found rapid adaptation to a higher recovery power (250w vs 175w).
2.The 2min/1min VO2 Max Session:
* Visma Lease a Bike utilizes a 2-minute on,1-minute off,2-minute on VO2 Max session.
* This structure is effective because it breaks down a challenging 5-minute interval into more manageable chunks, both physically and mentally.
* It allows riders to achieve a high power output over the 5-minute block without the extreme fatigue of a continuous 5-minute effort.
3. Anton Schiffer’s Example:
* Zwift Academy finalist Anton Schiffer (now with Visma Lease a Bike) used this 2/1/2min session during training.
* With a 5-minute power of 495w, he targeted 485w for each 2-minute interval and 220w for the 1-minute recovery.
* His data shows a consistent high power output across the intervals (483w & 482w).
* His overall 5min Power was 411w (NP 447w)
4. Over-Unders & VO2 Max Improvement:
* The core principle behind these techniques is to accumulate more time at a higher power output than a steady-state effort would allow.
* This “over-under” approach helps riders push past their limits and effectively increase their VO2 Max.
In essence, the text advocates for a more nuanced and challenging approach to VO2 Max training, focusing on active recovery and structured intervals to maximize physiological adaptations.