{"id":14533,"date":"2023-03-02T10:20:37","date_gmt":"2023-03-02T02:20:37","guid":{"rendered":"https:\/\/atomic-temporary-41528274.wpcomstaging.com\/?p=14533"},"modified":"2023-03-02T10:20:38","modified_gmt":"2023-03-02T10:20:38","slug":"vo2-max-cycling-what-it-is-how-does-it-work-and-how-you-can-improve-it","status":"publish","type":"post","link":"https:\/\/crankpunk.com\/ja\/2023\/03\/02\/vo2-max-cycling-what-it-is-how-does-it-work-and-how-you-can-improve-it\/","title":{"rendered":"VO2 MAX & CYCLING \/ WHAT IT IS, HOW DOES IT WORK AND HOW YOU CAN IMPROVE IT"},"content":{"rendered":"\n

VO2<\/sub> MAX<\/strong> EXPLANATION<\/strong><\/p>\n\n\n\n

VO2<\/sub>max is a synonym for the maximum possible intake of oxygen. It is the amount of oxygen which is processed by the body under maximum activity. It essentially depends on four factors.<\/p>\n\n\n\n

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First, the oxygen needs to get into the lungs. Therefore it is an advantage being able to breathe in and out a lot of air within a given timespan. Blood needs to absorb the oxygen and transport it to the muscles. The heart pumps the blood through the blood vessels. Finally, the muscles need to absorb the oxygen transported by the blood and needs to use it. Parts of the VO2<\/sub>max value is genetically determined but the other part is definitely trainable. <\/p>\n\n\n\n

VO2<\/sub>max is a good indicator for endurance capacity of an athlete but many other factors come up when aiming for a win. As a consequence athletes with a lower VO2<\/sub>max can beat athletes with a higher one.<\/p>\n\n\n\n

When your body breathes in oxygen, it is delivered via the blood stream to mitochondria in the working muscles and is then used to develop Adenosine Triphosphate (ATP) via aerobic metabolism. The magnitude that your body can use this oxygen and make ATP is termed your VO2<\/sub> max. VO2<\/sub> max is a representation of the level of cardiovascular fitness that an athlete has. <\/p>\n\n\n\n

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HOW TO TRAIN: <\/strong><\/p>\n\n\n\n

Thus, it is trained via aerobic means. For instance, any training that lasts over 3-4 minutes, and is at a pace that is maintainable and repeatable.<\/p>\n\n\n\n

An endurance athlete would want to test their VO2<\/sub> max so that they can prescribe training intensities to improve aerobically. Once you have a max established, training at certain percentages of this number will dictate which adaptations occur. For example, training at high percentages of VO2<\/sub> max will accumulate lactate and thus bring an athlete closer to their lactate threshold and improve their ability to clear it from the blood. Lower percentages will allow for longer training durations and help to raise the magnitude of VO2<\/sub> max.<\/p>\n\n\n\n

Training at 105%-120% of FTP at 4-6 mins intervals is the \u2018ideal sweet spot\u2019 for improving VO2<\/sub> max but it also improves with steady endurance work.\u00a0<\/p>\n\n\n\n

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SIMPLE VO<\/strong>2 <\/sub><\/strong>MAX WORK:<\/strong><\/p>\n\n\n\n

VO2<\/sub> Max Intervals: Zone 5 (105-120% of Threshold Wattage): 2 sets of 2 x 4 minutes on, 4 minutes off; 8-minute rest in-between sets.<\/p>\n\n\n\n