How to plan your VO2max intervals outside

By incorporating VO2max intervals into your training regimen, you can achieve significant gains in overall cycling performance. However doing vo2max intervals outside in the real world can be a challenge for cyclists.

Benefits of VO2max Intervals

VO2max intervals are a cornerstone of high-performance cycling training. These high-intensity workouts, which involve pushing your body to its maximum oxygen uptake capacity, provide several critical benefits:

• Increased speed: Improving your VO2max allows you to sustain higher speeds over longer periods.
• Higher FTP: Regular VO2max training raises your Functional Threshold Power (FTP), enabling you to maintain a higher power output for extended durations.
• Enhanced endurance: With better oxygen utilization, you can ride longer and harder without succumbing to fatigue.
• Improved recovery: VO2max workouts train your body to clear lactate more efficiently, reducing the time you need to recover between intense efforts.

Challenges of doing VO2max Intervals outside

Performing VO2max intervals outdoors, however, comes with its own set of challenges. Unlike the controlled environment of an indoor trainer, outdoor routes present various obstacles that can disrupt your training. Some common issues of doing outdoor vo2max intervals include:

• Traffic and intersections: Encountering a traffic light or stop sign mid-interval can completely derail your effort. You need uninterrupted stretches of road to maintain the necessary intensity.
• Variable wind conditions: Headwinds and tailwinds can significantly affect your ability to hold a consistent power output. While a headwind can provide beneficial resistance, a tailwind may make it difficult to achieve the desired intensity.
• Terrain changes: Inclines and declines can pose challenges. Climbing too steep a hill can overly tax your muscles, while descending can make it hard to sustain the high power needed for VO2max intervals.

Given these challenges, careful planning is essential to ensure your outdoor VO2max intervals are effective and uninterrupted.

Golden Rules for Outdoor VO2max Intervals

To perform VO2max intervals effectively outdoors, follow these guidelines:

1. Do Your VO2max intervals on uninterrupted sections
   • Avoid traffic interruptions: Choose stretches of road without intersections, stop signs, or traffic lights that last longer than your planned interval. For instance, if your VO2max interval is 2 minutes long, find a section that lasts at least 3 minutes. This allows you a buffer period to ramp up and cool down. Starting an interval only to be confronted with a red light not only disrupts your effort but can also be dangerous as you may be tempted to run the light.
2. Plan VO2max intervals during headwinds or on climbs
   • Headwind sections: Utilize stretches of road with a headwind. While a headwind can make riding more challenging, it provides the necessary resistance to achieve the high power outputs required for VO2max intervals. On the other hand, a tailwind can make it hard to reach and maintain the required intensity, and you might run out of gears.
   • Climbs: Select climbs that match the duration of your intervals. Ideally, the climb should be as long as your interval, ensuring you don’t have to descend during the effort or continue climbing long after the interval when you need recovery. For example, a steady 3-minute climb can be perfect for a 3-minute VO2max interval.
3. Do Your VO2max intervals only on suitable and safe roads
   • Low traffic: Opt for roads with minimal traffic. High-traffic areas not only increase the risk of interruptions but also pose safety hazards. Quiet country roads or designated bike paths can be ideal.
   • Wide roads: Choose roads wide enough to pass other riders easily. This ensures you can maintain your intensity without having to slow down or swerve around other cyclists.
   • Good surface: Ensure the road surface is smooth and free of cracks, potholes, or bumps. A poor surface can be hazardous, especially when you’re pushing hard during an interval. Hitting a pothole at high speed can lead to crashes or mechanical issues.

Practical Example

Imagine you have a favorite route that includes a 20-mile loop with a mix of flat roads and gentle hills. Here’s how you might structure your VO2max intervals:

1. Warm-Up (Miles 1-5)
   • Start with a comfortable pace, gradually increasing your heart rate and preparing your muscles for the upcoming intervals.
2. First Interval Section (Miles 5-7)
   • Choose a 2-mile flat stretch for your first set of VO2max intervals. Aim for 3 minutes at high intensity, followed by 3 minutes of recovery. Ensure this section has no intersections or traffic lights.
3. Recovery Period (Miles 7-8)
   • Use a mild descent or flat section to recover, riding at a lower intensity to bring your heart rate down.
4. Second Interval Section (Miles 8-10)
   • Pick a slightly inclined road for your next set of intervals. Again, aim for 3 minutes at high intensity, followed by 3 minutes of recovery. Make sure the incline is consistent and not too steep.
5. Cool-Down (Miles 10-20)
   • Finish your ride with a cool-down phase, maintaining a steady, moderate pace to help your body recover.

Conclusion

VO2max intervals are essential for enhancing speed, FTP, and endurance. Although outdoor conditions can make these VO2max intervals outside challenging, careful planning and route selection can mitigate these obstacles. By following the golden rules of using uninterrupted, hard sections with suitable road conditions, you can perform efficient and safe VO2max intervals outdoors. Incorporating these strategies into your training will lead to significant performance gains, making you a faster and more resilient cyclist.

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