---
title: "VO2max: New Insights for Improving Cycling Performance"
date: 2024-10-12
categories: ["Training"]
url: https://www.semiprocycling.com/digest/vo2max-new-insights-for-improving-cycling-performance
author: Damian Ruse (SEMIPRO Cycling)
---
# VO2max: New Insights for Improving Cycling Performance

![](https://www.semiprocycling.com/digest/images/cd40b3e6c1ed89506fb92499.webp)

We finally have some evidence for hard V02max efforts.

A new study highlights the significant benefits of spending more time near your VO2max during interval training.

Over a demanding 9-week intervention, cyclists completed 21 sessions of 5x8-minute intervals at their highest sustainable power output. Those who spent more time near or above 90% of their VO2max saw major improvements in performance compared to those who didn’t.  
  
Here are the key results:

- **Maximal Power Output (Wmax):**
- High VO2max group: +13.5%
- Low VO2max group: +6.3%
- **VO2max:**
- High VO2max group: +8.3%
- Low VO2max group: +2.6%
- **Power Output at Lactate Threshold (PO4mmol):**
- High VO2max group: +8.4%
- Low VO2max group: +3.2%
- **Performance Index (combines power and endurance measures):**
- High VO2max group: +7.9%
- Low VO2max group: +3.6%

This study is the first to directly measure VO2max during each interval session and shows that the more time spent above 90% of VO2max, the greater the performance gains.

While the training was demanding, these results highlight the potential rewards for cyclists willing to push their limits during intervals.

This is really a confirmation rather than something new--but like always a good study that ensures we are doing the right work.

Read more here: [https://onlinelibrary.wiley.co...](https://onlinelibrary.wiley.com/doi/full/10.1002/ejsc.12202)

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## On my mind

Are you a low or high capacity person?

In cycling, capacity isn’t just about watts or fitness—it’s about your ability to adapt, perform under pressure, and execute consistently.

**Think of capacity as your potential to influence every aspect of your performance.**

High-capacity cyclists are the ones who make things happen, even when tired or under stress. They execute their plan, push through fatigue, and still find opportunities to improve.

If you’re reliable, but not yet at that level, it’s not about talent—it’s about building capacity. That might mean staying calm when a race doesn’t go to plan or finding solutions in training when you hit a plateau.

As cyclists, our value comes from how effectively we can adjust, adapt, and push through—this is what separates the average from those who consistently get results.

Focus on raising your cycling capacity.

Damian

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