The Scientific Basis of VO2max Training
VO2max is the body’s maximum oxygen uptake, genetics determine 50%, training can improve it by 15-25%. Classic workouts:
- 5×5min @ 110-115% FTP (gold standard)
- 6×3min @ 115-120% FTP
- 30/30s @ 130% FTP (Tabata variant)
Power Settings for the 5×5min Workout
Using FTP 250W as an example:
| Segment | Power | Duration | Heart Rate Target |
|---|---|---|---|
| Warm-up | Progressive 100→200W | 15min | 60→80% MHR |
| Opener | 30s × 3 reps @ 350W | 4min | 90% MHR |
| Main Set | 275-287W | 5min × 5 | > 92% MHR |
| Recovery | 100-130W | 5min × 4 | < 75% MHR |
| Cool-down | 150W → 80W | 10min | < 65% MHR |
Total duration: approximately 75 minutes.
Execution Details for Every Minute
Seconds 0-30: Getting Started
- Don’t surge to 287W immediately, first hold 250W then ramp up
- Bring cadence up to 95-100rpm to help hit the target
- Reach target power at second 20
Seconds 30-2 minutes: Stabilizing
- Maintain target power ±5W
- Cadence 90-95rpm
- Breathing: 4-2-4 rhythm (inhale 4 steps, hold 2 steps, exhale 4 steps)
- Heart rate progressively rises to 90%+ MHR
Minutes 2-4: The Golden Zone
- VO2 has now reached its maximum
- These 2 minutes are the real training stimulus
- RPE should be 8/10, but not yet at your limit
Minutes 4-5: Holding On
- Heart rate reaches 95-100% MHR
- Power may drop 3-5W (no more than that)
- Last 30 seconds can accelerate to 300W
The Key to Recovery Between Intervals
The 5-minute recovery is not just spinning easy, follow these rules:
- Power at 50-55% FTP (125-140W)
- Cadence 85-90rpm (not too low)
- Heart rate drops below 75% MHR
- If it doesn’t drop → reduce power by 5W on the next interval
Expected Decline Across 5 Intervals
| Interval | Expected Power (FTP 250W) |
|---|---|
| Interval 1 | 287W (115%) |
| Interval 2 | 285W (114%) |
| Interval 3 | 282W (113%) |
| Interval 4 | 280W (112%) |
| Interval 5 | 285W (114%, willpower on the final interval) |
If interval 3 falls below 110% FTP → reduce intensity for the next workout.
ERG Mode Considerations
- Strongly recommended to use ERG Mode
- If cadence drops below 75rpm on interval 4 → actively pause to avoid the Spiral of Death
- Set recovery intervals to ERG 130W as well, to avoid spinning too hard
Nutrition and Environment
- 90min before the workout: 60g carbs (banana + sports drink)
- During the workout: 100ml electrolyte water between each interval
- Room temperature 18-20°C, both fans on full
- Within 30min after the workout: 60g carbs + 20g protein
Frequency Recommendations
- First year training VO2max: once per week
- Advanced riders: twice per week, 72 hours apart
- 4 weeks before race season: increase to 2-3 times per week
With 6-8 weeks of proper execution, an FTP improvement of 5-10W is a reasonable expectation.
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