VO2max intervals are a type of HIIT training that specifically aim to improve aerobic power (VO2max). Although many workouts increase VO2max aerobic power, VO2max intervals are often considered to last about 5 minutes. But why? Here’s how to create individually tailored VO2max intervals that work best for you.
Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others on their journey to athletic excellence.
Contrary to Tabata intervals and 40-20 intervals – which can also have the goal of improving aerobic power – VO2max intervals typically last between 3-10 minutes, instead of a couple of seconds.
Although long slow endurance training can also be implemented to improve aerobic power – VO2max intervals are different since they take place in the high-intensity domain. The intensity is often above steady state intensities (e.g. above anaerobic threshold).
Before we dive into the ideal intensity and duration for VO2max intervals, let’s first look at an example of VO2max intervals.
*INSCYD athletes and coaches can find exact VO2max power in their metabolic profile. With VO2max-power, we mean the amount of aerobic power at VO2max. For example: when you have a VO2max of 60 ml/kg/min and a body weight of 80 kg, your VO2max equals 4800 ml/min (60 * 80 = 4800). Roughly every 12 ml/min equals 1 watt. Your VO2max-power therefore equals 400 watts (4800 ÷ 12 = 400).
This workout would take roughly 35 minutes (ex warm-up and cool down).
In this example we used 5 minute intervals, but should you?
There’s a wide range of VO2max interval durations that are effective. That is because basically any intensity above anaerobic threshold, will make you reach VO2max sooner or later.
Short, high-intensity intervals can result in a maximal oxygen uptake within 2-3 minutes. Long, slightly above anaerobic threshold intervals can take much longer (e.g. 10 minutes) before they result in a maximal oxygen uptake.
As a result, when you use short VO2max intervals, the intensity should be high. When you prefer longer VO2max intervals, you can choose an intensity only slightly above the anaerobic threshold.
But which one is better?
Both strategies have the potential to improve aerobic power. Your decision depends on other factors. If you want to increase your anaerobic power (VLamax) too, it makes more sense to choose high-intensity, short intervals. When you want to decrease your VLamax, it makes more sense to choose longer VO2max intervals at a lower intensity.
Learn why this is the case and how to make the decision, via our guide. Use the form to receive it directly in your email inbox:
Wondering how to tailor VO2max intervals for each of your athletes? With INSCYD’s metabolic profiling, you can go beyond generalized training programs. Understand not just VO2max, but also other key metrics like VLamax, anaerobic threshold and others – watch the full list.
It’s the next step in individualized coaching for sports coaches and athletes. If you’re interested in seeing how INSCYD could help you improve your athletes’ performance—and in the meantime, increase your revenue—book a free demo with INSCYD in your own language.
The obvious benefit of VO2max intervals is an increase in VO2max. So if your VO2max is below VO2max norm values for athletes, it’s time to start increasing it. Contrary to Tabata intervals or 40-20s, longer VO2max intervals allow for keeping the anaerobic energy contribution relatively low, which can prevent an increase in VLamax.
There are many benefits of having a high VO2max. All other things equal, an increase in VO2max increases:
That typical 3-10 minute VO2max intervals are effective in increasing endurance performance has been known for years. Even competitive cyclists who already have a high VO2max can increase performance with training programs lasting only a couple of weeks.
In 4 weeks, competitive cyclists performed 6 HIIT workouts: 6-8 intervals of 5 minutes above threshold with 60 seconds recovery. They significantly increased their:
However, a more recent study shows that although 3 weeks of three weekly sessions of VO2max intervals (4×5 minutes with 2,5 minute recovery) do increase performance metrics like VO2max, short intervals like the 40-20s might be more effective (for elite cyclists)
The only way to find out what works for you is a simple pre- and post metabolic test that gives you a 360 degree overview of your progress.
INSCYD offers a comprehensive metabolic profile of the athlete, which revolutionize your approach to training and performance analysis.
From optimizing nutrition plans and rehabilitation programs to tailoring high-intensity interval training, INSCYD provides actionable insights based on comprehensive metabolic profiling.
Whether you’re developing talent, working with amateur athletes, or aiming for Olympic-level performance, INSCYD provides actionable insights that are backed by science and trusted by professionals and top tier teams and federations.
Get a 360-degree overview of your athletes’ physiological capabilities. Book a free call with INSCYD today and take the first step in revolutionizing your approach to athlete performance.
The best intervals for VO2 max have an intensity above critical power or anaerobic threshold, and last between 3-10 minutes. Learn which VO2max duration and intensity works best for you.
The interval duration for VO2 max is between 3-10 minutes. This is roughly the time it takes to reach VO2 max, depending on your exercise intensity.
You can do VO2 max workouts every day, as long as you pay attention to your recovery too. You should consider mixing several VO2 max workouts: from long slow distance endurance training to HIIT interval training.
VO2max intervals raise FTP, because they increase your threshold by improving the ability to clear lactate. This is obviously only true if your VO2max intervals are effective (they raise VO2max) and if they don’t increase your anaerobic power contribution, which would increase lactate production and therefore negatively affect FTP.
5 minute intervals increase VO2max in well-trained cyclists
Weston, A. R., Myburgh, K. H., Lindsay, F. H., Dennis, S. C., Noakes, T. D., & Hawley, J. A. (1997). Skeletal muscle buffering capacity and endurance performance after high-intensity interval training by well-trained cyclists. European journal of applied physiology and occupational physiology, 75(1), 7–13.
Shorter intervals are more effective in elite cyclists
Rønnestad, B. R., Hansen, J., Nygaard, H., & Lundby, C. (2020). Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training. Scandinavian journal of medicine & science in sports, 30(5), 849–857.
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This case study is about an 800 meter National Swimmer who is not able to keep up with her teammate during training and racing. Observations and lactate measurements seem to indicate she needs to improve her aerobic energy system, but this turns out to be a false assumption. Read the article and register for the…
Improving your VO2max or increasing your threshold is a time consuming process that we talk about all the time. Not this time. In this article we share 3 training tips that will increase your triathlon performance in a time efficient manner. Are you looking to increase your triathlon performance? Or maybe even preparing yourself for…
Diagnostics national coach Alexander Törpel (m.) works with fellow coaches Norbert Warnatzsch (l.) and Bernd Berkhahn (r.) at the Magdeburg federal base in Magdeburg. Digitization is also inevitable in the sport of swimming. In the field of sports science, it is now advancing particularly quickly in Germany since Dr. Alexander Törpel was appointed national coach…
In this webinar, we share which performance metrics make the difference in swimming, how you can measure those and how you put them into practice. Watch the webinar: Agenda timestamps: [01:29] Physiological testing in swimming: which metrics are of interest? [02:40] VO2max – Maximum aerobic performance. How to test VO2max without measuring it during the…
Over-under training is a type of interval training that alternates between intensities above the anaerobic threshold or FTP and those below it. The primary objective is to accumulate fatigue and lactate during the “over” interval and then efficiently clear it during the “under” interval. But how can coaches ensure they’re getting the intensities just right…
In our previous article, we showed how to find out whether your runner should increase or decrease VLamax. Now it’s time to answers the final question: how to increase or decrease VLamax and How to increase VO2max in the meantime. By Benjamin Tilus Download full article in PDF Ben Tilus, National and State Champion coach…
In this webinar, we share the story of Ryan Mullen turning his season around. After performing an INSCYD test he changed his training, gained 15% power in 4 weeks time, and won both National Time Trial & Road Race with just a few days. Watch the webinar: Agenda timestamps: [00:00] Introduction: how Ryan Mullen and…
Henrik Kraglund on his way to break the 7-hour mark at La Marmotte 2019 There are several badges of honour in the world of endurance sports. For some, it is running a marathon in less than three hours, or qualifying for the Ironman World Championships. For pure cyclists, on the other hand, it can be…
As a sports performance coach, you’re well-versed in creating training plans and guiding your athletes to success. However, are you providing them with the metrics they truly crave? Our survey revealed that athletes are highly interested in 3 specific metrics, which most coaches often overlook. Here are these 3 metrics, along with tips on how…
There are many reasons why endurance athletes should want to increase their fat combustion. Riding many hours at FatMax (intensity at which you burn the most fat) might seem like the best way to do this. However, this is not always the case. It can even harm you and cause overtraining. Here’s what you should…
The way training zones are determined and used hasn’t changed for decades, as if nothing happened in sport science lately. It’s time to throw them out of the window and start creating training zones that actually matter. Let’s start right away. TRAINING ZONES MOST COACHES USE – AND WHY IT’S TIME FOR A CHANGE Currently,…
Improving running economy is probably the most efficient way to shave off minutes from your 10k or (half) marathon time. At the same time, it’s an overlooked metric that is often wrongly measured. That’s why it’s time for a change! This comprehensive guide covers everything you need to know about running economy (RE): from theory…
James (39) is self-employed, working long hours and having to fit training in around his demanding physical job. His results had plateaued and he was finding it difficult to structure his training and balance his work/life commitments. As a result, he was struggling to improve his performance enough to warrant the time and energy necessary…
(Tägerwilen, Switzerland, 2nd September 2019) –Double Olympian Brendan Reilly joins INSCYD to develop partnerships with coaches and athletes worldwide INSCYD — the world’s most advanced software for performance analysis — has announced the appointment of double Olympian Brendan Reilly as its new Partnerships Manager. Reilly, who competed at Olympic level in high jumping for over…
Peak and fade intervals are a key component in the training regimens of elite athletes. These Peak and Fade Intervals start at a very high intensity and gradually decrease, offering a unique approach to training. This article not only delves into the science behind Peak and Fade Intervals but also covers pre-loaded intervals, another effective…
The Norwegian Training Method is gaining attention after the success of Gustav Iden and Kristian Blummenfelt in triathlon. In this blog post, you will learn how to apply the Norwegian Method in 3 simple steps to increase your triathlon performance. We will discuss the training philosophy, how to control intensity with lactate measurements, and the…
Just because INSCYD is well accepted in cycling – with partners like Team Jumbo Visma, Movistar and Alpecin-Fenix – doesn’t mean INSCYD is limited to cycling. In fact, the first INSCYD license purchased ever was in swimming – via the French Institute of Sports INSEP. If you are a coach, test lab or federation, who…
Since august 2020 we proudly work together with Eden Reforestation Projects. For every INSCYD test sold, we plant a tree! By doing so, we try to support the re-forestation of our planet. We are happy to announce we planted over 2500 trees since we started this collaboration.
Velocity is a new performance-driven indoor cycling app that is designed to make cyclists faster by customizing their training to their physiology. To accomplish this, Velocity will leverage INSCYD’s proprietary software and comprehensive experience with elite athletes to provide riders with their unique metabolic profile. Readers may think of Zwift when hearing “indoor cycling app”,…
A Functional Threshold Power (FTP) test is easy to perform, you only need a power meter. However, the insights you get from knowing your FTP are also limited. In this article we share what science has to say about FTP. We also introduce a very similar test protocol that gives you a full view of …
High-Intensity Interval Training, or HIIT is a popular training method among athletes, including cyclists and runners, who want to make the most of their training time. In this article, we bring you the top 5 HIIT workouts for endurance athletes and guide you on choosing the training methods that suit your needs the best. By…
Join us for an exclusive webinar where we’ll delve into the secrets behind Team Sportforum‘s success in the ‘Rad-Bundesliga’ opener in Schweigen. Guided by Luke Derksen, Head of Performance, we’ll discuss the strategies and methodologies employed to elevate the team to the status of the best amateur cycling team in Germany. Learn from their real-world experiences…
Discover how to measure VO2max without visiting a professional lab, utilizing field tests, sports watches, or online calculators. This article explains different ways to measure your VO2max without requiring expensive lab equipment. Let’s explore these methods and their precision in calculating your VO2 max. Image: INSCYD Partner COSMED Spread the knowledge! Share this article with…
Many performance labs and coaches determine the anaerobic threshold based on a lactate concentration of 4 mmol/l during an incremental test. This article answers whether that is a valid method of assessing the anaerobic- or lactate threshold. By Loek Vossen Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper…
Salenstein, Switzerland./ Colorado Sprints, USA January 12th, 2021. Two of the most innovative and best performing companies have joined forces. The coaching company Carmichael Training Systems (CTS) brings on board the analysis software and the unique training science tool INSCYD to support their performance diagnostic work. Carmichael Training Systems is the premier destination for world-class…
You can have a VO2max well above 70ml/min/kg, but still perform below expectations. You could even find yourself having a low anaerobic threshold (or FTP) and a low FatMax. That is because a high VO2max alone is not good enough. Here’s an example of a professional cyclist. By Sebastian Weber Swedish cyclist Hannes Bergström Frisk…
Want to race or run super long races, like the Race Across America, Cape Epic, Dirty Kanza or the Transcontinental? We’ve got you covered! As Certified Sports Nutritionist Coach Sofi Marin (INSCYD user since 2017) says: “During a 4-hour ride, you can underfuel and get away with it. However, during a 48-hour event, it’s essential…
This webinar is about Training Zones and the new INSCYD Training Zone Builder (part 1). Watch the webinar: Agenda timestamps: [02:55] What are training zones and what are they used for: benefits and downsides [11:10] Examples of training zones in different sports and countries [19:40] Translating training zones to real life training: the challenges with…
Iceland is often associated with geysers, volcanoes, cold water and a generally hostile landscape. Although it’s an island, you hardly think of Iceland as a swimming country or destination. But even this remote country, home to more than 300,000 inhabitants, has its own swimming federation – the Sundsamband Íslands, SSÍ. And its swimmers have already…
It almost looks like a new running metric is introduced every day. This makes it easy to lose sight on the metrics that are important and fundamental. In this blog we don’t want to get lost in details like cadence, stride length and ground contact time. Instead, we are going to look at the big…
Sind Sie sich nicht sicher, welche Software Sie zur Leistungsdiagnostik in Ihrem Labor verwenden sollen? Werfen Sie einen Blick auf diesen Vergleich zwischen Mesics Winlactat (LC-Laktat) vs. INSCYD und entscheiden Sie, welches Tool am besten zu Ihrem Laktat- und/oder Spiroergometrie-Diagnostiklabor passt. Um Verwirrungen zu vermeiden: Mesics ist der Firmenname. Ihr Produkt heißt Winlactat. Bald wird…
How many times have you looked at your power meter or heart rate monitor and wondered if you were going too far above your threshold? Although it is reasonable not to kill yourself ‘just because’ when you’re out training and racing, you might be surprised by how little you actually know about one of the…
Interval training is a highly effective way to improve your athlete’s performance, enabling to train at intensities that are too high to sustain for a long time. To create an effective interval training program, you need to consider the duration and intensity of both the interval and the recovery. In this step-by-step guide, we’ll show…
In our previous article about Why the best track and field running coaches look beyond VO2max, we talked about the importance of knowing your athlete’s anaerobic power (VLamax). We showed that having a too low VLamax can easily cost you more than 5 seconds in an 800m race, while a too high VLamax can cost…
Mathieu Heijboer – Head of Performance at World Tour Cycling Team Jumbo-Visma is presenting on how he used INSCYD metabolic profiling to coach his athletes in the most successful campaign of the team – 2019. Mathieu shows example test protocols his team uses along with example results. He then dives into how he uses the…
In this partner webinar with Azum, Sebastian Weber talks about creating efficient and effective training plans. Theoretical basics are linked with application examples from practice. Agenda Differentiating primary and secondary goals Timing, timing, timing: how long, how often, how many repetitions? Periodization & Structure: introduction use of macro-nutrients to make informed decisions about training &…
In this post you learn 5 actionable steps to create a nutrition plan for training and racing. In fact, this is the exact process that partners like Alpecin-Deceuninck Cycling Team and the Belgium Triathlon Federation use to create a fueling plan. So if you want to know what and how much you should eat during training and…
Want to become a pro in taking blood samples for lactate testing? Start the e-learning: The complete guide to taking valid lactate samples.
Carbohydrate and fat combustion rates are among the most important features INSCYD can offer for runners, triathletes, and cyclists. Here’s why: While fat combustion rates are a valid marker to monitor training progress and set training intensity zones, carbohydrate combustion is crucial not only in training – but even more in a race. Carbohydrate storage…
In this use case, coach and sport scientist Florian Heck shares how he and his runners benefit from combining INSCYD software with (STRYD) running power data. Trail runner Josef. Source: Sportograf Florian Heck, coach and managing director at KickAss Sports, shares his story about testing and coaching an experienced trail runner, using INSCYD and STRYD.…
Whether you are an athlete, a coach, a national federation or a lab: starting to use INSCYD is easy and affordable. In this blog we briefly sum up what is necessary to join INSCYD. You are an athlete? Read how you can schedule your first INSCYD test! You are a coach or lab? Read what…
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