VO2 Max

Alex_Simmons/RST

cervelorider wrote:

Alex, what % of MAP is VO2max power?

Well VO2 Max is a measure of the rate of oxygen transfer, not power. VO2 Max can be induced by riding at a variety of powers, it just depends on how long it takes to induce VO2 Max.

Typically, as stated, riding in the range of 82-110% of MAP will induce VO2 Max and the time taken to induce VO2 Max is inversly proportional to the intensity. However at the upper levels, this may occur quite quickly and/or become more anaerobic than aerobic for some.

In the Coggan training levels, it is suggested that efforts be in the 105-120% of FTP range, which is approx 80-90% of MAP. This is simply a practical measure to enable an athlete to complete a sufficient total volume of efforts (e.g. 6 x 4 min) at an intensity level that has maximal impact on improving one's VO2 Max (amongst other things).

Hence why it is called VO2 max training - it is a descriptor for the primary physiological benefit gained by riding sufficient volume at those level and the primary energy systems utilised.

See this post for a guide to both MAP and FTP based training levels:
http://alex-cycle.blogspot.com/2008/01/ ... ining.html

Alex_Simmons/RST

cervelorider wrote:

Edwin wrote:

OK, I've been to the pub, I'm confused...
Presumably you are asking which training protocols would be aimed at increasing VO2max as opposed to increasing FTP, and what percentage of MAP you need to ride at? Can anyone tell me why training to increase one wouldn't increase the other?
From what the power boys say, the actual value of VO2max doesn't really matter, so is there any point in training to increase it?

The point to training at VO2max power intensity is to increase MAP, and to keep the 'ceiling' loose, so that FTP can be improved to a maximum. If you were to concentrate solely on improving FTP, you would eventually stop improving because the energy system above it was untrained.
On the other hand, if you only train VO2max power, your FTP would increase but not as much as if you trained at the FTP intensity, and for longer durations also.
So to train FTP, target
73-78% MAP for 15 mins to 2-3hrs.
Train VO2max power, target,
79-90% MAP for 3-8 minute intervals with 1/1 recovery

Alex, please correct me if this is way off

That's pretty much it.

VO2 Max is an "aerobic ceiling" and as our time trial power (FTP) improves, an athlete's TT power can start to bump into their aerobic ceiling and hence the need at times to raise the roof through targeting VO2 Max improvements and provide some more "headroom".

I doubt you could sustain 73% MAP for several hours. Generally those power levels for specifically targeting FTP would be confined to 15-60 minutes.

And FTP improvements also come from riding sufficient volumes at lower power levels as well as higher power levels. It's all a continuum.