Vo2max
13 articles
NutritionSeptember 29, 2026 · 11 MIN
Carb Periodization for VO2max Blocks: How to Fuel the Most Glycolytic Training You Do
VO2max intervals are 90-95% carbohydrate fueled at intensities above 90% HRmax. Daily carb needs during VO2max blocks reach 8-10 g/kg versus 5-7 g/kg on easy days. Strategic carb periodization — including pre-session loading, intra-session mouth rinse, and post-session glycogen replenishment — maximizes interval quality and adaptation.
RecoverySeptember 28, 2026 · 12 MIN
Cold Exposure After Training: When It Helps and When It Hurts Adaptation
Ice baths within 2 hours of strength training reduce muscle protein synthesis by 25-30% via mTOR suppression. But cold exposure during taper or competition phases accelerates recovery without blunting adaptation. This guide covers the 3-hour rule, optimal protocols at 10-15 degrees Celsius, and evidence-based periodization of cold therapy across training phases.
TrainingSeptember 28, 2026 · 11 MIN
Polarized Training for Female Athletes: VO2max Adaptation and Menstrual Cycle Periodization
Female athletes show 8-12% VO2max improvement with polarized training versus 4-6% with threshold-heavy models. The 80/20 intensity distribution should shift across menstrual cycle phases — 85/15 in the luteal phase and 75/25 in the early follicular phase — to match hormonal fluctuations in exercise tolerance and fat oxidation.
TrainingSeptember 26, 2026 · 12 MIN
Optimizing VO2max Training Around the Menstrual Cycle: A Phase-by-Phase Guide
VO2max performance fluctuates 2-8% across the menstrual cycle, with the early follicular phase offering the best window for high-intensity intervals due to low progesterone and superior ventilatory efficiency. Programming VO2max sessions by cycle phase maximizes adaptation and minimizes wasted efforts.
HydrationSeptember 25, 2026 · 10 MIN
Altitude Hydration: Why Your Fluid and Electrolyte Needs Spike Above 2000 Meters
Altitude hydration demands are dramatically different from sea-level norms. Above 2000m, respiratory water loss can reach 1900ml per day while altitude diuresis strips sodium and potassium in the first 72 hours, compounding the VO2max reduction that already limits performance at elevation.
NutritionSeptember 23, 2026 · 11 MIN
VO2max Fueling: Pre and Post High-Intensity Session Nutrition
VO2max interval sessions deplete muscle glycogen 35–50% faster than threshold training, requiring pre-session carbohydrate loading of 1–2 g/kg and post-session recovery meals delivering 1.2 g/kg carbohydrate plus 0.3 g/kg protein within 30 minutes to maximize training adaptation.
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.
TrainingSeptember 18, 2026 · 11 MIN
Cycling FTP and VO2max: Dual Development Training Blocks
FTP typically sits at 72–80% of maximal aerobic power (MAP), meaning improving VO2max raises the ceiling under which FTP can grow. A dual development approach — alternating 3-week VO2max blocks with 3-week FTP blocks followed by 2 weeks of integration — produces 5–8% FTP gains and 3–5% VO2max improvement in 8 weeks.
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.
TrainingSeptember 11, 2026 · 8 MIN
Marathon Pace Intervals: The Workouts That Build Race Confidence
Marathon pace intervals improve running economy by 3-5% and shift lactate threshold by 5-8%, making race effort feel sustainable. Learn the specific MP interval sessions — from 6×1 mile to progressive long runs — that build the physiological and mental foundation for race day success.
TrainingSeptember 10, 2026 · 10 MIN
VO2max Testing: Lab vs Field Protocols for Endurance Athletes
Lab-based VO2max testing with a metabolic cart achieves ±1% accuracy, while field protocols like the Cooper test carry ±3-5% error margins. Understand when each method provides genuine training value, the cost-benefit trade-offs, and how to interpret your results across the 40-85 ml/kg/min endurance spectrum.
RecoverySeptember 8, 2026 · 11 MIN
Recovery Between VO2 Max Sessions: Maximizing Training Adaptation
VO2max intervals require 48-72 hours of recovery to drive supercompensation. Learn HRV-guided readiness assessment, acute recovery protocols, and when adding a third weekly session helps versus hinders adaptation.
TrainingSeptember 5, 2026 · 11 MIN
Cycling VO2 Max Intervals: An 8-Week Protocol for Peak Power
VO2max intervals at 105-120% FTP can boost your cycling VO2max by 5-12% in 8 weeks. This progressive protocol details exact power targets, interval durations, and recovery prescriptions for each phase.