VO2 Max Can Help Cyclists Ride Harder, Longer

VO2 max describes the greatest amount of oxygen the body can absorb and use during exercise. It is expressed as milliliters per minute for each kilogram of body weight. For cyclists, greater capacity can support harder efforts over longer periods. Research involving 40 moderately trained people found that high-intensity interval training produced larger improvements than steady, long-distance running. In another study, cyclists completing HIIT three times weekly saw increases as high as 46 percent across six months.

Sprint structure also appears important. Among 14 participants, two 20-second efforts separated by 160 seconds of recovery produced better gains than four 10-second efforts with 80-second recoveries. Garret Seacat recommends that beginner or intermediate cyclists start with six three-minute work periods, resting four minutes after each. More experienced riders can generally sustain longer, tougher efforts with proportionally shorter recovery. Sprint sessions can be scheduled once or twice per week.

Long, easy rides offer another route. Paul Warloski says several hours at a conversational pace can develop mitochondria and capillaries, improve fat use, and make oxygen use more efficient. Strength work may help too: a meta-analysis of runners found the greatest improvement in running economy came from heavier loads performed for fewer repetitions. Cristian Llanos-Lagos said the findings would probably transfer to cycling because high-load work improved lower-body muscle recruitment. Consistency ties these methods together. Warloski suggests beginning with one weekly HIIT session, then adding a second on a non-consecutive day after roughly four weeks. Riders without regular assessments can use perceived exertion: when intervals or endurance outings feel easier, additional challenge can maintain progression.