If you are a newcomer to cycling, it’s essential that you start with a steady riding base to enhance your VO2 Max. Next comes interval training, which aids in development. Research claims that there is a statistically significant distinction between VO2 Max and the intensity of exercise – HIIT is more effective for improving VO2 Max than low intensity regular exercises. Even moderate intensities can adopt micro-intervals, like 30 seconds on and 10-30 seconds off. Intervals that last longer, say between 5 to 10 minutes of high intensity effort, will likely have more effect than shorter intervals. For example, perform 8 minutes at or above your critical power (or FTP), rest for 4 minutes, and repeat the cycles 3 to 5 times.