How to Train VO2 Max for Cycling?

Question

Are there some workout routines which I can do cycle to improve my VO2 max?

Answer 1

High-intensity interval training (HIIT) can boost your VO2 Max specifically for cycling. A few sessions include 40/40 intervals, or 40 seconds of work followed by 40 seconds rest; 2 minutes at 115-150% of FTP, 4 minutes at 115-125% of FTP and more complex ones like 30-15 intervals (30 seconds of work followed by 15 seconds of rest). Such sessions must be performed 2 times in a week with sufficient recovery, and are ideal 6-8 weeks before a major competition.

Comments

How do u set up your Garmin head unit to any of these sessions ?

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Some really horrible ones amongst that. Could you maybe do content on warm up? When I just do a normal ramp before a VO2max session, my legs just hurt and there is no power, if I do a few 5s sprints before, somehow my legs remember that you can also produce lactate instead of just hurting and the power is there.

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Good tip is to fuel these sessions well as you will be burning through the carbs

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30x15s at 200% of FTP????  I'm not sure that's physically possible if your FTP is calculated correctly.

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Anybody know if Zwift has any workout blocks that replicate these sorts of efforts? Instead of having to custom one myself