Ways to Train Your VO2 Max and AT (Anaerobic Threshold)
VO2 Max (maximal oxygen uptake) and AT (anaerobic threshold) are essential cardiovascular fitness and endurance measures. Improving these fitness metrics can lead to better cycling performance. Here are some ways to train your VO2 Max and AT in cycling training:
-
Interval training: Completed on a stationary bike or outside, interval training involves alternating periods of high-intensity exercise with rest or lower-intensity exercise periods. For VO2 Max training, aim for intervals of 3-5 minutes at an intensity that leaves you breathless, followed by periods of rest or lower-intensity exercise. For AT training, aim for 10-20 minutes at a cycling intensity just below your maximum effort, followed by rest or lower-intensity exercise.
-
Hill repeats: Climbing hills is a great way to train your VO2 Max and AT, as it requires high effort and utilizes different muscle groups. Find a hill that takes 1-3 minutes to climb and repeat the climb several times, taking a few minutes of rest between each climb.
-
Tempo rides: Tempo rides involve riding steadily just below your anaerobic threshold to help improve your endurance and increase your AT. Aim for rides of 30-60 minutes at a steady pace, with minimal rest breaks.
-
High-intensity interval training (HIIT): HIIT involves short bursts of high-intensity exercise followed by rest or lower-intensity exercise periods. This type of training can be very effective for improving VO2 Max and AT. A perfect workout is performing sprints of 20-30 seconds followed by rest or lower-intensity exercise periods.
-
Long slow distance (LSD) rides: LSD rides involve riding at a steady, moderate pace for an extended period. This training can help improve your endurance and increase your VO2 Max. Aim for 60-90 minutes or longer rides at a moderate pace that allows you to maintain a conversation.
Remember to always warm up properly before starting any high-intensity training and to cool down and stretch afterward. It is also important to gradually increase the intensity and duration of your workouts to avoid injury and overtraining.
