Debunking the VO2 Max Myth: What Elite Cyclists Reveal About True Performance Secrets
Published November 18, 2025 01:28PM
Picture this: You're pedaling furiously up a grueling mountain pass, heart pounding, lungs burning, convinced that your VO2 Max score is the golden ticket to victory. But hold on—elite riders have been whispering a different story for years, and it's about to change everything you thought you knew about cycling prowess!
VO2 Max often gets tossed around like a buzzword in the cycling community, and rightfully so—it's closely tied to how well you perform on the bike. Simply put, a higher VO2 Max generally means better results in races. (For more on VO2 Max, check out our tag here.) However, the link isn't as straightforward as it seems. Not every rider with the top VO2 Max in a pro peloton crosses the finish line first. Surprisingly, cyclists with lower scores can still achieve remarkable successes. That said, the connection between VO2 Max and cycling ability remains robust.
But here's where it gets controversial: Why does VO2 Max matter so much in cycling, and what exactly does it entail?
VO2 Max goes far beyond a simple number from a lab test or a rough estimate from your wearable device. It's defined as the maximum amount of oxygen your body can absorb and use per minute, expressed in milliliters per kilogram of body weight (mL/kg/min). To break it down for newcomers, think of it like this: The more oxygen you can intake and convert into energy, the greater your physical capacity during intense efforts. In cycling lingo, VO2 Max represents the peak power you can maintain for roughly five minutes—typically around 110-120% of your functional threshold power (FTP). This means generating power levels that push well beyond your usual limits.
This metric shines in various cycling disciplines, from road races and gravel adventures to cyclocross and track competitions. When you envision a pivotal race moment, it's likely an aggressive attack lasting 1-5 minutes. Successful breakaways rarely stem from a quick 15-second burst; they build with that initial sprint leading into a sustained 3-5 minute VO2 Max push.
Yet, the pros grasp a crucial insight that often escapes amateurs: VO2 Max is just one element of the larger jigsaw puzzle of cycling excellence. And this is the part most people miss—it's not the whole story.
Delving Deeper: VO2 Max and Building Endurance Against Fatigue
Millions of cyclists worldwide might manage 6.5 watts per kilogram for five minutes, but how many can replicate that after six hours and expending 7,000 kilojoules? Drawing from my analysis of countless power data files over the last decade, it's astonishing how minimal power output can sometimes clinch a pro race victory.
While VO2 Max and FTP grab the spotlight, endurance against fatigue operates quietly behind the scenes. Professional cyclists prioritize training this resilience over raw explosive strength, which is why they focus more on it. Take Kevin Vermaerke, set to join UAE Team Emirates-XRG in 2026, who shared insights on a pivotal VO2 Max workout in the 'How to Become a Pro Cyclist' podcast with Jack Burke. Let's dissect his approach:
Kevin Vermaerke’s Formula for Race-Dominating VO2 Max Workouts
- Begin with a 90-minute warm-up to get your body primed.
- Perform 5 sets of 3-minute VO2 Max intervals, each followed by 3 minutes of recovery.
Key Note: Each 3-minute segment demands near-maximum intensity, aiming to sustain the highest possible average power throughout all five rounds.
- Follow with 3 more 3-minute VO2 Max intervals, again with 3-minute recoveries.
Key Note: The objective here is to maintain the strongest average power across these final three efforts.
- Cap it off with 2-3 hours of consistent endurance riding in Zone 2 (a moderate, sustainable pace).
This isn't just a workout—it's a mental and physical ordeal that mirrors the grit needed to win. Pros don't launch their decisive moves early in a five-hour race; they execute them in the closing stages. The secret lies in holding steady power over those eight 3-minute intervals. The initial one might feel manageable, but the final push will leave you utterly drained, even at the same average wattage.
If you're eager to adapt this for home training, skip the marathon version. Opt for a 20-30 minute warm-up and insert 20-30 minutes of Zone 2 riding between the interval blocks. Kick off with 3 sets of 3-minute VO2 Max efforts in the first block and 2 in the second. Gradually ramp up the total 3-minute intervals to eight as you build confidence.
Curious about Vermaerke's output? During a 2024 training camp in Nice, ahead of events like the Czech Tour, Arctic Race of Norway, and Clasica San Sebastian, he (at 66kg) hit 510 watts (7.7w/kg) for the first five intervals, then, after four hours of riding, pushed 525 watts (8w/kg) for the last three. He capped the season with a fourth-place finish at the Czech Tour, third at the Arctic Race of Norway, and fourth at San Sebastian.
Why Top Cyclists Opt for Varied Intervals Over Steady-State Drills
Which workout style appeals more to you?
- A continuous 5-minute VO2 Max effort.
- Five rounds of 40 seconds hard followed by 20 seconds easy at VO2 Max levels.
- Two minutes at VO2 Max, one minute recovery, then another two minutes at VO2 Max.
From observing pro training over the past 5-10 years, steady-state sessions like option 1 are rare. Instead, athletes favor 'over-unders'—brief, intense bursts with minimal rest. Let's unpack options 2 and 3 with more detail.
Option 2: 5 Rounds of 40/20s Focused on VO2 Max
The 40/20 format is a staple, so I'll keep it straightforward: Push intensely for 40 seconds, then recover easily for 20 seconds, repeating the cycle. Power targets vary based on goals and set duration. For building explosiveness, aim for 150% FTP during the 40-second hard parts and 45% FTP in recoveries.
For VO2 Max gains, pros take a different tack. Teams like Team Visma-Lease a Bike and UAE Emirates-XRG incorporate numerous such sessions year-round. Their 40/20 workouts often feature intense 40-second efforts paired not with easy Zone 1 recoveries, but higher Zone 2 intensities. For riders with FTPs around 400-450 watts, this means 20-second recoveries at 270-300 watts.
The rationale? Elevated recovery power boosts physiological gains and VO2 Max improvements. Recovering at 100-200 watts trains for short, anaerobic bursts, but 270-300 watts hones your ability to clear lactate at higher outputs, enhancing overall interval performance. It's a delicate equilibrium—too much recovery intensity, and you might falter in the work periods. I've tested this myself and was amazed at how swiftly my system adjusted to 250-watt recoveries instead of 175 watts.
Option 3: 2 Minutes On, 1 Minute Off, Then 2 Minutes On
Ever wonder why many VO2 Max routines feature recoveries half as long as the work periods? Examples include 40/20s, 30/15s, and now 2/1/2 minutes. This structure has existed for ages, yet its significance is often overlooked. Short rests allow enough recovery without halting key adaptations.
While 40/20s and 30/15s are common, fewer cyclists tackle a Visma Lease a Bike favorite: 2 minutes work, 1 minute rest, 2 minutes work. This divides a 5-minute block into three parts, easing the mental and physical load. You can hit impressive power levels over the full 5 minutes without the exhaustion of a straight-through effort.
Anton Schiffer, a Zwift Academy finalist and Visma Lease a Bike's new 2026 signing, shared early VO2 Max sessions before his data went private. Preparing for season-end races, he included multiple workouts like the 2/1/2 setup. With a 5-minute peak power of 495 watts, he targeted 485 watts per 2-minute segment and 220 watts in the 1-minute breaks. Here's a snapshot of his power metrics:
Schiffer’s Visma LAB 2/1/2 VO2 Max Workout Breakdown
- Overall 5-Minute Average: 411 watts (Normalized Power: 447 watts)
- First 2-Minute Interval: 483 watts
- Second 2-Minute Interval: 482 watts
The core takeaway? Pros use over-unders to rack up more time at elevated power than steady efforts, enabling them to exceed their boundaries and elevate VO2 Max. To illustrate: Suppose you're a pro with a 5-minute max at 450 watts. In a steady session, you might manage a few at 430 watts before fatigue sets in.
With over-unders, you could aim higher—say, 40/20s at 480 watts with 200-watt recoveries, potentially completing 3-5 sets and logging substantial time above your VO2 Max.
In the 2/1/2 format, target 460 watts per 2-minute burst and 200 watts recovery, accumulating high-power time with reduced end-fatigue compared to a full 5-minute push.
Wrapping It Up: Insights from the Pros' VO2 Max Training Playbook
That was a deep dive, so let's distill the essentials. What lessons can cyclists of all levels glean from elite approaches to VO2 Max?
- Prioritize building resistance to fatigue alongside your 3-5 minute peak power.
- Incorporate over-unders to log extra high-power time.
- Opt for Zone 2 recoveries to amplify aerobic benefits.
Swap the traditional tough 5x5-minute VO2 Max session for these alternatives:
- 5 sets of 5x 40/20s (aiming for 130% FTP in hard bursts and 70% FTP in recoveries).
- 8x 3-minute VO2 Max efforts with 3-minute breaks (120% FTP work, 60% FTP recovery).
- 4x (2 minutes on at 130% FTP, 1 minute off at 65% FTP, 2 minutes on at 130% FTP).
Power analysis data sourced from Strava and the Sauce extension.
Featured Riders:
Anton Schiffer
Do you agree that over-unders could revolutionize how we train VO2 Max, or do you think steady efforts still hold an edge? Is fatigue resistance underrated in cycling success, or is VO2 Max the real unsung hero? Share your thoughts in the comments—let's debate!
