Aerobic Capacity
2 articles
TrainingSeptember 20, 2026 · 10 MIN
VO2max Interval Training for Cyclists: Road and Trainer Protocols
VO2max interval training improves peak aerobic power by 6–8% in 8 weeks when cyclists accumulate 8–12 minutes of work at 105–120% FTP per session. Road-based and indoor trainer protocols each offer unique advantages for maximizing time at VO2max.
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TrainingSeptember 15, 2026 · 10 MIN
VO2max Plateau Breakers: Advanced Interval Progressions for Stale Fitness
When standard 4x4-minute or 5x3-minute VO2max intervals stop yielding gains, advanced progressions like Billat 30/30s, descending-rest protocols, and ascending-intensity blocks can restart adaptation. These methods manipulate time-at-VO2max to accumulate 10–15 minutes per session above 90% VO2max.
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