Is Your VO2Max Lower Than Your IQ?

Follow these Simple Steps To Get It Up!

If you’re a mountain biker, you know that a high VO2Max is key to riding success. VO2Max measures the maximum amount of oxygen your body can consume during intense exercise. The higher your VO2Max, the more oxygen your body can deliver to your muscles, which allows you to pedal harder and faster without gassing out. Or in other words, the higher your VO2Max, the higher your cardio engine’s horsepower.

First, let’s be realistic

Now realistically, you’re probably not going to get your VO2Max higher than your IQ score. Elite professional cyclists often have insanely high VO2Max scores in the 80-90 ml/kg/min range. The highest VO2 max recorded in professional sports (and from a list of documented VO2max tests) is held by cyclist Oskar Svendsen from Norway, who achieved a remarkable score of 97.5! For comparison, the average moderately active adult male has a VO2Max around 35-40 ml/kg/min. Highly trained amateur cyclists can reach levels in the mid 60s.

While improving your cardio fitness is extremely beneficial, don’t feel bad if your VO2Max tops out below your IQ. Reaching the elite professional levels requires winning the genetic lottery plus relentless training over many years. Setting a goal of 50-60 ml/kg/min is more realistic for dedicated amateur riders. Just don’t stop pushing yourself!

How to increase your VO2Max

Here are some simple steps to increase your VO2Max and upgrade from couch potato to shredder on the mountain bike trails:

1. Interval Training – One of the most effective ways to boost VO2Max is interval training. Switch up periods of high intensity with recovery periods during your rides. Try 30 seconds of all out sprinting followed by 90 seconds of easy spinning, and repeat 8-10 times.
2. Hill Climbs – Ride hills or simulate climbing during flat rides by using a high resistance gear. Powering up ascents forces your cardio system to work harder. Start out with 3 intervals of 3mins with 3mins recovery between each and then increase the number of intervals as you get fitter.
3. Long Steady Endurance Rides – Don’t neglect those long 2-3 hour rides at an aerobic pace. This builds your cardiovascular base for handling the intensity of VO2Max intervals.

Boosting your VO2Max will give you better cardiovascular endurance, increased stamina and energy on the trails, and more power to ride faster on the climbs and crush every descent. Implement these 3 strategies into your training routine and you’ll be racing uphill and passing slower riders in no time.

Ready to take it to the next level?

PCS athletes have a personalised training program that takes into consideration their strengths, weaknesses, injuries and life circumstances to be able to build and be supported in a program that helps them improve. If this is something you think you are ready for please get in touch. I have a free online training video that will help you know if you are ready to take the next step : Click here : Free Mountain Bike Training – PCS Coaching