As a well-trained cyclist, you've likely reached a point where marginal gains in performance can make all the difference. Whether you're preparing for a road race, a time trial, or a Gran Fondo, the key to improving endurance and sustaining power over long durations often comes down to one metric: VO2 max. But how do you effectively train to increase VO2 max and, more importantly, how can personalised insights from tools like INSCYD metabolic reports supercharge your efforts?

In this post, we'll dive deep into the best training strategies to boost your VO2 max, explore how INSCYD metabolic profiling can refine these strategies, and offer practical advice to help you take your performance to the next level.
What is VO2 Max and Why is it Important for Cyclists?
VO2 max refers to the maximum amount of oxygen your body can utilise during intense exercise. The higher your VO2 max, the more oxygen your muscles can use, allowing you to sustain high levels of power and intensity for longer. For cyclists, this translates into better endurance, faster climbs, and more powerful sprints.
However, increasing your VO2 max isn't just about logging endless hours on the bike. It requires targeted, high-intensity efforts to stimulate aerobic adaptation and improve your body's ability to deliver and use oxygen efficiently.

The Best Workouts for Increasing VO2 Max
1. High-Intensity Interval Training (HIIT)
One of the most effective methods to increase VO2 max is through high-intensity interval training. This involves alternating periods of maximum effort with short recovery intervals. The key is to push yourself beyond your threshold to force your body to adapt and improve its oxygen delivery systems.
Example Workout:
Warm-up: 10 minutes at an easy pace
Interval: 6 x 5-minute efforts at 105-120% of your Functional Threshold Power (FTP), with 2-3 minutes of active recovery between intervals
Cool down: 10-15 minutes at an easy pace
These intervals push you to spend time near or above your VO2 max, promoting adaptations that increase your aerobic capacity.

2. 30-15 Intervals
Developed for athletes looking to improve both aerobic and anaerobic performance, 30-15 intervals combine short bursts of high-intensity work with brief recovery. These sessions help train your body to handle rapid surges in intensity, which are typical in cycling races.
Example Workout:
Warm-up: 10 minutes at an easy pace
Interval: 8 x 30 seconds at 110-120% FTP, followed by 15 seconds of easy spinning Repeat for 3-4 sets, with 3 minutes of recovery between sets
Cool down: 10-15 minutes at an easy pace
3. Variable-Intensity Intervals
Rather than focusing on a uniform intensity, variable-intensity intervals mimic the unpredictable nature of real-world cycling. You might encounter a mix of long climbs, short sprints, and rolling terrain, and these workouts prepare you to handle such varied demands.
Example Workout:
Warm-up: 10 minutes at an easy pace
Interval: 4 sets of 8 minutes with varying intensities, alternating between 2 minutes at 90% FTP, 1 minute at 120% FTP, and 1 minute at 70% FTP Recovery: 3 minutes of easy spinning between sets
Cool down: 10 minutes at an easy pace
How INSCYD Metabolic Reports Enhance Your VO2 Max Training
While general training plans can improve your VO2 max, every cyclist is unique. This is where INSCYD metabolic profiling can make a huge difference. INSCYD gives you a detailed breakdown of your metabolic systems, including VO2 max, VLaMax (lactate production), and anaerobic threshold. It allows you to see exactly how your body uses energy and how it responds to different types of training.

How INSCYD Works:
Remote Testing: INSCYD can be performed on your own bike using a power meter. You don’t need to visit a lab; instead, the test is conducted during a series of structured rides. Comprehensive Insights: The test provides an in-depth report on your VO2 max, lactate threshold, fat and carbohydrate oxidation rates, and even how quickly your body replenishes energy stores. Personalised Training: With this data, you can fine-tune your training plan to target specific metabolic weaknesses, ensuring that every session maximises performance gains.
Real-World Application: Using INSCYD to Improve VO2 Max
Imagine you're a cyclist preparing for a season of competitive road racing. You’ve been following a general training plan, but you’re struggling to see improvements in your climbing ability despite hard efforts. An INSCYD test reveals that while your VO2 max is relatively high, your VLaMax (the rate at which your body produces lactate) is also elevated. This means you’re producing too much lactate during high-intensity efforts, limiting your ability to sustain power.
Armed with this insight, you adjust your training plan to include more low-intensity, fat-burning rides to reduce lactate production, combined with specific VO2 max intervals to increase your aerobic capacity. Over the course of a few months, you notice significant improvements in your climbing and your ability to recover between hard efforts.
By personalising your training with INSCYD, you're able to achieve the specific adaptations needed to optimise performance, rather than relying on generic VO2 max training alone.
The Benefits of Combining VO2 Max Workouts with INSCYD Data

1. Customised Intensity Levels
VO2 max training requires working at very specific intensities, often above your FTP. INSCYD provides accurate, individualised power zones based on your metabolic profile, ensuring you're training at the right intensity for maximum gains.
2. Targeted Recovery
Recovery is crucial for VO2 max improvement. INSCYD helps you understand how quickly your body recovers from hard efforts, allowing you to optimise your recovery intervals during HIIT workouts.
3. Efficient Energy Use
INSCYD not only tells you about your VO2 max but also about your fat and carbohydrate metabolism. This can inform your fuelling strategy during long training rides, ensuring that you’re using your energy stores efficiently.
Conclusion: Elevate Your Cycling Performance with VO2 Max Training and INSCYD
Increasing your VO2 max is a key factor in improving your overall cycling performance. By incorporating targeted high-intensity workouts like 5-minute intervals, 30-15 efforts, and variable-intensity intervals, you can challenge your aerobic system and boost your ability to sustain power over long durations.
However, to truly maximise your training, pairing these workouts with INSCYD metabolic profiling will give you the personalised insights needed to refine your efforts and achieve even greater gains. By understanding your unique metabolic profile, you can ensure that every pedal stroke is driving you closer to your goals.

Actionable Takeaways:
Incorporate HIIT workouts like 5-minute VO2 max intervals and 30-15 efforts to boost your aerobic capacity. Use INSCYD reports to personalise your training plan, targeting your unique metabolic strengths and weaknesses. Monitor recovery and energy use based on your INSCYD data, adjusting your intensity and fuelling strategies accordingly.
With the right combination of VO2 max training and personalised metabolic insights, you can unlock your full potential and take your cycling performance to new heights.
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