Cart is empty 
When training, especially if you are a professional athlete or if you exercise frequently, there are several indicators that you should take into account and that directly influence your performance, as well as your state of health. One of them is VO2 max, which is also one of the most important. Below, we explain what VO2 max measures and how to work on VO2 max in cycling.
What is VO2 max?
VO2 max (maximal volume of oxygen) is the maximum amount of oxygen the body can absorb, transport and use during intense physical exertion. It is measured in milliliters per minute per kilogram of body weight (ml/min/kg) and reflects the aerobic capacity of the athlete. Athletes and active people tend to have higher levels, which is useful in cardiovascular activities such as cycling. It is therefore a very important measure of performance, although it is not the only determining factor. To improve performance it is important to pay attention to other indicators, such as aerobic threshold.
VO2 max cycling: main advantages
As we indicated in the previous point, VO2 max is an indicator that serves to measure the body’s capacity to consume oxygen during a given exercise. When talking about VO2 max, cycling and the advantages of working it we find the following:
- Better endurance: a high VO2 max allows prolonged efforts to be sustained with less fatigue.
- Greater cardiovascular efficiency: the heart and lungs work more efficiently.
- Faster recovery: between sets or after intense efforts, the body is better oxygenated.
- Superior endurance performance: essential for long runs or demanding workouts.
- Progress indicator: allows you to measure fitness improvement over time.
How to improve VO2 max in cycling
To answer the question of how to increase VO2 max in cycling, it is essential to bear in mind that genetics has a considerable influence on this parameter, but VO2 max is trainable. With perseverance and the right approach, any cyclist can optimize his aerobic capacity and improve his performance, both in indoor and outdoor sessions. To do this, it is recommended to combine high-intensity exercise with more moderate-intensity cardio, for example, 150 to 300 minutes of aerobic exercise per week. To develop a VO2 max cycling training we recommend that you consider the following.
High Intensity Interval Training (HIIT)
One of the most effective methods of increasing VO2 max is high-intensity interval training. This type of work forces the body to operate near its aerobic limit, stimulating key cardiovascular adaptations such as:
- Increased efficiency of the heart in pumping blood.
- Improved lung capacity.
- Increased number and size of muscle mitochondria.
An example of a VO2 max session in cycling could be structured in 5 to 6 intervals of 3 minutes at 90-95% of maximum effort with recovery periods of 3 minutes between sets and with a frequency of 1 or 2 times per week. In addition, this type of training can easily be done with a smart trainer, such as the ZDrive MAX from ZYCLE, which makes it easy to control intensity and times thanks to its advanced features and improvements. ZDrive MAX is a direct-drive roller that offers excellent features, such as realistic and accurate braking capability at low cadence to simulate uphill conditions and short developments. It is also very quiet, easy to mount and lightweight. It offers compatibility with road, MTB or gravel bikes with wheels from 26′ to 29′, among many other features.
Zone 2 training (aerobic base)
Not everything should be high intensity. Zone 2 work, or core training, is essential to improve aerobic metabolic efficiency. This type of session allows the body to better utilize fat as an energy source and increase overall endurance. It is therefore recommended to work at a moderate intensity (60-70% of maximum heart rate) with a duration of 60 to 90 minutes, and with a frequency: 2 to 3 times per week. Keep in mind that combining long sessions in zone 2 with intensive workouts provides a solid base for sustaining longer efforts without exhaustion.
Training at altitude or with hypoxic simulation
If you opt to ride your bike outside, then try to perform altitude training, as it reduces oxygen availability and forces the body to produce more red blood cells. This improves oxygen carrying capacity and, as a result, can increase VO2 max once you return to normal altitude levels. Although not accessible to everyone, there are hypoxia training systems or simulation chambers that offer similar long-term results.
VO2 cycling: improving body composition
VO2 max is measured in relation to body weight. Therefore, reducing body fat percentage (while maintaining muscle mass) can improve this indicator. It is not about losing weight without control, but about optimizing the power-to-weight ratio. A balanced diet, combined with structured training and adequate rest, helps to achieve a functional weight for cycling performance.
Recovery and rest
The body needs time to assimilate the adaptations caused by training. Getting adequate sleep, resting between demanding sessions and avoiding overtraining are key to sustained VO2 max improvement. Accumulated stress and chronic fatigue negatively affect both performance and aerobic capacity.
Monitor your progress
Using tools such as heart rate monitors, potentiometers or indoor cycling simulators will allow you to track your progress. You can also perform periodic tests of estimated VO2 max, FTP or laboratory stress tests to adjust your workouts more precisely.
