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Numerous factors come into play when you want to improve your cycling performance<\/a>, including following a training plan<\/a>, doing workouts off the bike, and adopting a strong mental game. But one of the most important factors that affects your rides is your VO2 max.<\/p>\n VO2 max<\/a> is a measure of the total amount of oxygen you can take in and use during an effort, but it\u2019s not only about how much comes in\u2014it\u2019s also about how well you utilize that oxygen, especially when you\u2019re at full force. Think of it as a measure of efficiency<\/a>: The more you can maximize that process, the greater your endurance<\/a> and speed<\/a>.<\/p>\n The most notable challenge with assessing your VO2 max is that you may not have access to a sports lab with a gas analyzer or open-circuit spirometer, which measures the amount of oxygen you consume while on a stationary bike<\/a>.<\/p>\n However, most smartwatches will also estimate your VO2 max for you, even if it\u2019s not as accurate as an in-lab test.<\/p>\n In terms of how to increase your VO2 max, consider these suggestions from certified cycling coaches and researchers on how to increase your efficiency in ways that can lead to performance gains.<\/p>\n Related Story1. Do HIIT Workouts Regularly<\/p>\n If you haven’t incorporated high-intensity interval training<\/a> (HIIT) into your training rotation yet, this may be the prompt to get you there: Research suggests that HIIT can significantly increase VO2 max compared to an endurance-only approach. For example, a study in Medicine & Science in Sports & Exercise<\/a> with 40 moderately trained participants found that HIIT boosted VO2 max better than running a long distance at a steady pace.<\/p>\n Another study, done with cyclists and published in PLoS One<\/a>, noted that HIIT can increase VO2 max by up to 46 percent in six months, with participants doing HIIT sessions three times per week.<\/p>\n In terms of how to replicate these results in your own cycling, sprint intervals<\/a> may get you there, especially if you focus on a longer recovery time. For example, a recent study in Medicine & Science in Sports & Exercise<\/a> looked at VO2 max in 14 participants who performed four 10-second sprints with 80 seconds of recovery compared to two 20-second sprints with 160 seconds of recovery. Gains in VO2 max were greater with the latter strategy.<\/p>\n How do you put this into practice? For a beginner or intermediate rider, a solid starting point is doing six work intervals for three minutes, with four minutes of rest in between, according to certified cycling coach Garret Seacat<\/a>, C.S.C.S., of Train Absolute. He tells Bicycling this would look like:<\/p>\n Warmup: 15 minutes of easy ridingIntervals: 6 x 3 minutes at maximum effort with 4 minutes of easy riding between eachCooldown: 10 minutes easy riding<\/p>\n \u201cFor a more advanced or experienced rider, you can typically handle a harder and longer time spent in that [max effort] zone<\/a> with slightly less relative rest,\u201d Seacat adds. \u201cThese are especially good for endurance and gravel racers.\u201d Here\u2019s what that entails:<\/p>\n Warmup: 15 minutes of easy ridingIntervals Set 1: 6 x 4 minutes at maximum effort with 4 minutes of easy riding betweenIntervals Set 2: Go straight from the last interval into a zone 2<\/a> for 20 minutesCooldown: 10 to 15 minutes easy ridingRelated Story2. Keep Endurance Rides on the Schedule<\/p>\n Doing sprint intervals once or twice weekly can be a boon, but so can the type of long, slow distance riding<\/a> that builds endurance, says certified cycling and running coach Paul Warloski<\/a> of Simple Endurance Coaching.<\/p>\n \u201cThe long, slow distance helps build the metabolic adaptations, including increased mitochondria<\/a> and capillarization, and greater fat utilization that leads to improved VO2 max because your body is more efficient at using oxygen,\u201d he tells Bicycling. \u201cAn example of this pace is doing a several-hour ride where you are easily able to talk with someone.\u201d<\/p>\n Research<\/a> in the International Journal of Environmental Research and Public Health looking at VO2 max in endurance athletes backs this up, and also adds that as you increase performance level through endurance training, the more stable your VO2 max can become over time.<\/p>\n Related Story3. Add in High-Load Strength Training<\/p>\n While cycling intervals<\/a> are helpful for VO2 max, research indicates that strength training can play a role as well. A meta-analysis in Sports Medicine<\/a> looked at training variables for runners, researchers looked at the effects of high-load strength sessions (heavier weights with a lower number of reps), plyometric<\/a> training, isometric<\/a> training, and submaximal load sessions (involving more reps with lighter weights).<\/p>\n They found high loads improved running economy\u2014a terms that refers to using oxygen efficiently, similar to VO2 max\u2014the most, and those results would likely apply to cycling, according to principal author Cristian Llanos-Lagos<\/a>, Ph.D., researcher in sports sciences at Universidad Pablo de Olavide in Spain, and certified cycling coach. That\u2019s because this type of training created neuromuscular adaptations that boosted recruitment of lower-body muscles<\/a>, he tells Bicycling.<\/p>\n \u201cAll strength training<\/a> provides benefits, and we do believe it\u2019s important to include multiple types because they can offer different advantages,\u201d he says. But when it comes to increasing VO2 max specifically, throwing some high-weights, low-reps sessions into your training mix may yield some efficiency gains.<\/p>\n Related Story4. Focus on Consistency<\/p>\n
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