How To Improve Your VO2 Max

having a high V2 Max means that you can deliver more oxygen to your muscles meaning that you can ride harder for longer but how do you go about improving your VA 2ax well in this video I'm going to give you some sessions that you can add to your [Music] training now for those of you who are unfamiliar with V2 Max let me get you up to speed and tell you what what it is and why it's so important firstly what does V2 Max stand for well the v stands for volume O2 stands for oxygen and Max stands for maximum you can do V2 Max is a measurement of the maximum amount of oxygen that an individual can utilize during intense exercise and is measured in millimeters of oxygen per kilogram of mass per minute endurance athletes tend to have a really high V2 Max with CrossCountry ski long-distance Runners and cyclist being some of the best performers some of the best V2 Max values recorded have been by cyclist the likes of Greg Lamont Chris room and most recently Tad Pacha now V2 Max is in the only reason that they are great athletes but it does play a big part in their success and V2 Max isn't only important for athletes it's also really important for everyday people who want to live a long and healthy lifestyle and Dan has recently done a really great video on this topic so make sure to go and check that one out now if you don't know what your V2 Max is how do you go about finding it well V2 max testing is usually done in a sports lab with lots of special equipment and you can pay and go and have it done a quick Google online and I'm sure you'll find somewhere close to you that will be able to do it now it involves some pretty hard testing where you have to reach your Max and you also have to wear pretty interesting looking mask if you aren't about to head to a sports lab then some Sport and smart watches give an estimate V2 Max whilst this might not be 100% accurate it can be useful in helping you measure your effort and [Music] progress now let's move on to how you go about improving your V2 Max now if you're fairly new to cycling you haven't been doing much exercise then just riding consistently is going to help and for example I've recently just done 6 weeks of just Zone 2 training off the back of not doing very much may I add and I did see an improvement in my V2 Max it wasn't much but it was an improvement but now I'm back into the swing of things and riding more consistently if I did want to improve it further from here I'd need to add some more specific intervals think about it like this if Zone 2 training will help improve the efficiency of your engine then training your V2 Max will help increase the size of your engine now for this video I got in touch with Lawrence from the complete athlete to help with some sessions that we can do to get improving our V2 Max and this is what he recommended when it comes to improving your V2 Max it is a heavily debated topic with many types of training reported to enhance it this includes continuous moderate exercise long dur ation high-intensity interval training short hit intermediate hit and even Sprint interval training high-intensity interval training is a lot more effective than low intensity exercise but athletes typically with a really high v2x will be doing lots of high volume work and consistent work in those zones 1 two and three micro intervals can be really effective as well as something I did a lot of in my procycling career a session with micro intervals could look something like 30 seconds at a really high intensity followed by 10 to 30 seconds at a lower intensity micro intervals typically obtain a lower blood lactate concentrations and permit more time spent at a high percentage of V2 Max so longer intervals say 5 to 10 minutes accumulating to a total amount of work of 40 to 45 minutes would be a lot more effective than say if you chose to do shorter intervals so 2 to 4 minute intervals accumula to a total amount of work of 20 to 25 minutes an example of a session that you could do that is really basic is that you could do 8 minutes on have four minutes off and then you could repeat that three to five times within your session and you want that 8 minutes to be around your critical power or just a little bit above your FTP so you're exposing yourself to lots of time at high intensity and it's super easy to do now if you want a little bit more of an advanced session you could do 9 and 1 half minutes of 30 seconds on 15 seconds off do that for 9 and 1 half minutes then you can have 3 minutes off and you can repeat that three to five times within that session now this session will accumulate time at or close to power at your VO2 max as well as time at a high percentage of Maximum oxygen uptake so you want that 30 seconds to be around 95 to 100% of power at V2 Max this is something that you could typically hold for around 3 and a half to 4 minutes if you were going full gas and then the 15 seconds off wants to be around 50% of that power now some Studies have shown that you can get improvements in as little as two weeks but typically that's with doing around four to five sessions a week which is a lot but the adaptations of doing sessions like we've spoken about today are much quicker than if you were to do zone two training like I have done in the past so say maybe give yourself three to four weeks of doing six to eight sessions you should see a significant Improvement but this is something you want to be consistent with and keep going not just doing little blocks here and there so do let me know in the comments section if you found this video useful and if working on your V2 Max is something that you want to do as always if you enjoyed give it a big thumbs up and I'll see you in the next one oh God my lungs

Channel: Global Cycling Network

Views: 194,633

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Id: wpWV4MwYaSk

Length: 6min 41sec (401 seconds)

Published: Fri May 31 2024