New Study Reveals a Major Flaw in Improving Cycling VO2MAX

How to Improve Cycling VO2MAX: A Science-Based Approach

Cyclists aiming to enhance their endurance often focus on increasing their VO2MAX, the maximum rate at which their body can utilize oxygen during intense exercise. However, a groundbreaking new study has revealed that traditional training methods may not be the most effective way to achieve this goal. Understanding how to improve cycling VO2MAX through the latest scientific findings is essential for athletes looking to maximize performance gains.

The Problem with Traditional VO2MAX Training

For years, cyclists have followed traditional intensity-based training (TRAD), using fixed percentages of heart rate max (%HRmax) or VO2MAX itself to guide their efforts. While these methods can lead to improvements, they fail to account for individual metabolic variations. As a result:

  • Adaptations vary significantly between athletes.
  • Some cyclists experience overtraining, while others fail to push themselves enough.
  • Training efficiency is not optimized for maximal gains.

Recent research has highlighted a major flaw in this approach and proposes a more effective alternative based on physiological thresholds (THR).

How to Improve Cycling VO2MAX with Physiological Threshold-Based Training

A systematic review and meta-analysis (Meyler et al., 2024) analyzed data from 1,544 individuals across 42 studies. The findings show that training based on physiological thresholds (THR) leads to significantly greater improvements in VO2MAX than traditional methods:

  • Average VO2MAX increase: +4.1 mL/kg/min (THR) vs. +1.8 mL/kg/min (TRAD)
  • Athlete response rate: 64% of cyclists using THR surpassed the minimum meaningful improvement threshold, compared to just 16% using TRAD

These findings suggest that a training program tailored to an athlete’s unique physiological markers—such as lactate threshold, FatMax, or ventilatory thresholds—is far more effective for improving endurance performance.

Why Physiological Threshold-Based Training Works

The key to improving cycling VO2MAX lies in understanding an athlete’s metabolic profile and structuring workouts accordingly. Unlike traditional training that relies on arbitrary percentages, threshold-based training is:

  • More precise – It aligns workouts with actual physiological responses.
  • More efficient – Athletes spend time training in the most productive zones.
  • More consistent – Performance gains are more predictable and meaningful.

This approach minimizes unnecessary fatigue while ensuring optimal adaptations, leading to better endurance, increased efficiency, and overall improved race-day performance.

Implementing a Science-Driven Training Plan

As a cycling coach, I work with many clients to help them become leaner, fitter, and faster, preparing them for important events using custom training programs based on this latest research. My approach includes:

  • One-on-one video calls to assess progress and adjust training plans.
  • Regular performance testing to identify physiological thresholds.
  • Customized intensity prescriptions to optimize adaptations.

By leveraging these science-backed strategies, cyclists can achieve measurable improvements in VO2MAX and endurance performance.

Final Thoughts: Science Over Tradition

If you’re serious about cycling performance, it’s time to rethink your training approach. The latest research proves that improving your cycling VO2MAX isn’t about simply riding harder—it’s about training smarter. By adopting a threshold-based approach, athletes can maximize their potential, achieve consistent gains, and become more efficient cyclists.

Ready to elevate your cycling performance? Book a free call with me to discuss whether you are a good fit for my coaching program and how I can create a personalised coaching plan to help you achieve your goals.