The maximum aerobic power is the effort intensity generating VO2max
(maximum consumption of oxygen).
VO2max is reached at the maximum heart rate. A high VO2max means a high
level of many physiological functions (cardiac output, quantity of blood,
pulmonary ventilation, etc.). This is therefore a major indicator of
performance in endurance sports such as cycling.
Therefore, one of the priority objectives of training is to improve the
VO2max and consequently the maximum aerobic power. To do this, the preferred
method is intermittent work or "interval-training". This type of work
consists of one or more series of efforts, where intensity is near to the
maximum aerobic power, alternated with periods of active recuperation.
Thanks to this alternation, it is possible to increase the high-intensity
work load.
There are four distinct interval-training methods for improving the VO2max
and the maximum aerobic power: intermittent effort of long duration,
average duration, short duration and the sprint.
Duration of the action
Duration of active recuperation
Work load
Long duration
+/- 3 min
+/- 3 min
5-8 repetions
Average duration
+/- 1 min
2-3 min
8-12
repetitions
Short duration
15 sec
1-2 min
12-16
repetitions
Sprint
15 to 30sec
15 to 30sec
2-3 series of
10 min
Frédéric TORRES,
physical assistant, State Graduate and postgraduate, Post-graduate diploma
"Engineering of the physical preparation", specialised in cyclist activities,
creator and Sports Manager of Velotraining.net,
Via Ciclante is a division of Re-My Sport. 905-821-1077
