Why VO₂ Ability in Cycling is Critically Important: The Science, Data, and How Raceline Coaching Can Help
Cycling is an endurance sport where success often hinges on one physiological metric: VO₂ max. But it’s not just about “max”—it’s about VO₂ ability: how well you use, sustain, and improve oxygen uptake across efforts.
This blog explains why VO₂ ability matters for cyclists of all levels, the science behind it, and how Raceline Coaching helps you train it intelligently.
What is VO₂ Max in Cycling?
VO₂ max is your maximal oxygen uptake the highest rate at which your body can consume oxygen during intense exercise. It’s measured in ml of oxygen per kg of body weight per minute (ml/kg/min).
✅ It represents aerobic capacity
✅ It limits sustainable power output
✅ It predicts race performance in events from time trials to road races
Data Point: Elite male cyclists typically show VO₂ max values of 70–85+ ml/kg/min. Elite women range around 60–75+ ml/kg/min (Bassett & Howley, 2000).
But raw VO₂ max is only part of the picture.
VO₂ Ability: Beyond the Lab Number
Cyclists don’t race VO₂ max tests—they race courses. That’s why VO₂ ability is more important than the lab value alone.
VO₂ ability refers to:
Your capacity to reach near-max oxygen uptake repeatedly
Your economy at submaximal efforts
Your durability to hold power after repeated VO₂-level efforts
This is what matters when you attack on a climb, respond to surges, or maintain high intensity late in a race.
✅ VO₂ ability = trainable, race-relevant performance.
The Science: VO₂ Max and Performance
A meta-analysis by Joyner & Coyle (2008) confirmed VO₂ max is one of three primary determinants of endurance performance (alongside lactate threshold and efficiency).
Key Data:
High VO₂ max sets the ceiling for aerobic power.
~75–85% of VO₂ max is often sustainable in time trials for trained cyclists (Coyle et al., 1988).
Racing often demands repeated >90% VO₂ max efforts.
Example (Vergeer et al., 2020): Professional cyclists regularly exceed 90% VO₂ max multiple times in racing surges and climbs.
Why VO₂ Ability Matters in Real Racing
Imagine these common cycling race scenarios:
Climb attack: A 3–5 minute burst at ~120–130% FTP.
Bridge to a break: Repeated surges above threshold.
Final sprint lead-out: Maintaining power deep into fatigue.
These require:
✅ High VO₂ max
✅ The ability to reach it quickly
✅ The ability to repeat efforts without total collapse
Racers with better-trained VO₂ ability have more tactical options.
Data-Driven Training to Improve VO₂ Ability
✅ VO₂ max is highly trainable—by ~5–20% in trained athletes (Midgley et al., 2007).
✅ Interval training at >90% VO₂ max is proven to improve both VO₂ max and high-intensity performance.
Example Intervals (Laursen & Jenkins, 2002):
ProtocolInterval Length% VO₂ MaxTypical GainsShort Intervals30s–1min95–100%VO₂ max & repeatabilityLong Intervals3–5min90–95%VO₂ max & thresholdMixed Sessions15/15s, 40/20s90–100%VO₂ kinetics
Data:
6–8 weeks of VO₂-focused intervals improves VO₂ max by ~5–15% (Helgerud et al., 2001).
Athletes also see ~2–6% improvements in time trial performance (Weston et al., 1997).
Why VO₂ Ability is Especially Important for UK Cyclists
UK races often feature:
✅ Short, punchy climbs
✅ Technical, rolling courses
✅ High variability in pace
That means:
Riders must close gaps explosively.
Must recover while pedalling steadily.
Must attack and counterattack repeatedly.
In these conditions, FTP alone is not enough. VO₂ ability is decisive.
Raceline Coaching’s Approach to VO₂ Development
At Raceline Coaching, we don’t just hand you “VO₂ intervals.” We design your training holistically, because VO₂ ability is built on multiple pillars:
1️⃣ Structured VO₂ Max Intervals
✅ Tailored to your power profile
✅ Progressively overloaded over weeks
✅ Proven designs (3–5 min, 30/30, 40/20)
2️⃣ High-Intensity Repeatability
✅ Sprint + VO₂ sets
✅ Mixed intensity days
✅ Neuro-muscular integration
3️⃣ Submaximal Economy Work
✅ Zone 2 and 3 sessions
✅ Boost mitochondrial density
✅ Improve lactate clearance
4️⃣ Periodisation for Peak Races
✅ VO₂ work at the right time
✅ Integrate with threshold, endurance, and recovery phases
✅ Avoid burnout or over-training
✅ Everything is tailored. Everything is monitored.
Example VO₂-Focused 4-Week Block (Typical)
WeekFocusExample Workouts1Accumulation4x4min @ 95–100% VO₂ max power2Density30/30s x 10–12 reps @ 120% FTP3Overload5x5min @ 90–95% VO₂ max, 1–2 sprint finishes4RecoveryLow Z2/Z1 with technique drills
All adjusted for your fitness, schedule, and goals.
Measurable Outcomes with Raceline Coaching
Our cyclists typically see:
✅ 5–15% improvement in VO₂ max over a season
✅ Better power at VO₂ max (e.g. 5 min power ↑ by 10–30W)
✅ Greater repeatability in race simulations
✅ Reduced fatigue in final race phases
Real-World Results
“With Raceline Coaching, my VO₂ intervals felt more manageable, and I could repeat them better in races. I closed gaps I would have been dropped on last season.” – UK Cat 2 Rider
“I improved my 5-minute power by 35W in 8 weeks. I can finally attack and stay away.” – Sportive/Amateur racer
Scientific References
Bassett, D.R., & Howley, E.T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine & Science in Sports & Exercise, 32(1), 70-84.
Joyner, M.J., & Coyle, E.F. (2008). Endurance exercise performance: The physiology of champions. J Physiol, 586(1), 35–44.
Coyle, E.F., Coggan, A.R., Hopper, M.K., & Walters, T.J. (1988). Determinants of endurance in well-trained cyclists. Journal of Applied Physiology, 64(6), 2622-2630.
Laursen, P.B., & Jenkins, D.G. (2002). The scientific basis for high-intensity interval training. Sports Medicine, 32(1), 53-73.
Helgerud, J., et al. (2001). Aerobic high-intensity intervals improve VO₂ max more than moderate training. Medicine & Science in Sports & Exercise, 33(4), 665–671.
Vergeer, K., et al. (2020). Oxygen uptake during professional cycling races. European Journal of Applied Physiology, 120(3), 575–584.
Weston, A.R., et al. (1997). Effects of high-intensity interval training on VO₂ max and blood lactate in endurance-trained cyclists. Journal of Sports Science, 15(5), 477-483.
Midgley, A.W., et al. (2007). Training to enhance the physiological determinants of long-distance running performance. Sports Medicine, 37(10), 857–880.
Conclusion: Train Smarter with Raceline Coaching
VO₂ ability is a cornerstone of cycling performance. It’s not just about testing a high number—it's about using it repeatedly, under race stress, tactically and efficiently.
Raceline Coaching specialises in:
✅ Tailored VO₂-max training blocks
✅ Full-season periodisation
✅ Scientific monitoring and data analysis
✅ One-to-one communication to keep you on track
If you want to:
🚀 Break away on climbs
🚀 Outsprint the competition at the end of hard races
🚀 Build unmatched repeatability
Work with Raceline Coaching and train VO₂ ability the way the pros do—intelligently, sustainably, effectively.
📞 Ready to Get Started?
Book your consultation now and see how Raceline Coaching can unlock your VO₂ ability and racing potential.