The best way to perform VO2MAX training is on a fluid or wind trainer Simply put and without going into to much scientific jargon your VO2MAX energy system is different to other energy systems you use while riding. It is the energy system you primary rely on when cycle racing at high intensities. It has a high blend of anaerobic respiration; that is burning energy without oxygen. It's kind of like adding nitro to petrol. You use it to go really fast. But there is a down side to it.

Until recent times it was considered that a by product of burning energy anaerobic and going fast was lactic acid. But it has recently been discovered that lactic acid actually builds up to help aid the muscles in their continual effort to contract while burning energy anaerobically. Nerveless, it doesn't stop it from being a great indicator when measuring your ability to ride at your lactic acid threshold (LAT). You know you have reached your LAT because your breathing suddenly changes to being laboured and your legs start getting really heavy.

So when we are racing using this energy system a lot you would think that people would focus some of their training exercising this energy system. Unfortunately most people new to cycling never train this system and wonder why in a race when they hit it their body fails them. The reality is that VO2MAX training is really really hard and for that reason sometimes even the mature athlete will shy away from this intense form of training for bike racing. Sadly by doing so people miss out on what would be considered the most potent form of training that people can do to improve there cycling racing results. What is even more persuading is that VO2MAX training doesn't take much time. In most cases you can do an interval session in 45 to 60 minutes and get far great benefits than three hour ride on a bike.

Interval training at your VO2MAX zone is one of the few ways to improve you VO2MAX. When doing intervals usually the first interval is the hardest as it takes one or two attempts before your body is "primed" to work using the VO2MAX energy system. That is why it is so important to exercise it. And… it's another reason to just peak into your VO2MAX zone two or three time in a warm-up before a criterium or time trial.

The best way to perform VO2MAX interval training is on a fluid or wind trainer under a controlled environment using a set program that's specifically targeted to the result you want to achieve. That way you can track your improvement in progress by being able to measure and compare your interval efforts consistently between sessions done from week to week. To do VO2MAX intervals you need to work out your VO2MAX Heart Rate Zone based on your MAX Heart Rate.

Remember there are a diverse number of VO2MAX exercises that can be performed, each uniquely targeted at improving a specific cycling event. The best way to do it right is to find a cycling coach that can help you.

For more information regarding specific training programs check out our Remote Coaching Program

Click here for more information on home fluid trainers to help you with your Interval training