How to Improve Your VO2 Max with These MyWhoosh Workouts

By Zach Nehr

How to Use MyWhoosh Workouts to Train Like Tadej Pogačar

VO2 Max is one of the most popular terms in cycling. In fact, it is one of the most well-known metrics in all sports, exercise physiology, and general health.

Indeed, there is almost a direct correlation between VO2 Max and exercise performance. The higher your VO2 Max, the better you will perform, and in cycling, the faster you will go. There are plenty of other factors, such as efficiency, aerodynamics, fueling, and more, but a higher VO2 Max almost always means you will go faster.

So then, let’s train it!

It was once thought that VO2 Max is entirely genetic. Your parents gave you the VO2 Max gene, or they didn’t… But that’s a myth. While there is certainly a genetic component of VO2 Max, it is also extremely trainable. Remember that, in general, the higher your VO2 Max, the faster you’ll go.

In cycling, VO2 Max roughly translates to your peak 5-minute power output. It is truly a maximum effort – much longer than a 20-second sprint but much shorter than a 30-minute time trial. VO2 Max efforts can feel like a long sprint where you are pushing yourself as hard as you possibly can, but you also have to maintain that effort for a few minutes at a time. Let’s dive into VO2 Max training.

There are two main ways to train your VO2 Max: sustained efforts or high-intensity interval training. Sustained efforts are performed at a constant power output, such as 110% FTP. High-intensity interval training (HIIT) is performed using micro-intervals, alternating in short bursts between high and low power outputs.

Beginning with sustained efforts, here are three MyWhoosh workouts that will help improve your VO2 Max.

Tadej Pogačar is quite possibly the best cyclist in the world. In 2024 alone, he won the Tour de France, Giro d’Italia, Liège-Bastogne-Liège, Strade Bianche, and more. The MyWhoosh app includes a number of ‘Train Like Tadej’ workouts designed in collaboration with Pogačar’s coach, Javier Sola. The workout we’ll focus on here is “Train Like Tadej-4x3min VO2 Max.”

Workout 1: Train Like Tadej-4x3min VO2 Max

4x 3 min at 110% FTP with 4min recovery

 Sometimes, sustained efforts at VO2 Max are the perfect training stimulus. In order to perform at a high power output, you need to practice riding at a high power output. It’s simple but not easy. In this session, you will perform four sets of three minutes at 110% FTP. The effort will be hard from start to finish, but the target power output is low enough that you will feel in control. Here is a closer look at the session.

Workout 2: 40/20 Efforts

3x [6x (40 sec at 130% FTP into 20sec at 45% FTP) with 7 min recovery

The other two workouts we’ll highlight here are HIIT sessions. These workouts include micro-intervals rather than sustained efforts. The thinking behind micro-intervals is that they allow you to accumulate more time at a high power output than you could during a sustained effort. I recommend trying both types of sessions to see what works best for you.

40/20 Efforts is next on the list, a classic interval session used by nearly every elite and professional cyclist. In this workout, you’ll complete three sets of six repetitions of 40 seconds on and 20 seconds off. The 40-second power target is 130%, which is at the top of your VO2 Max zone. But the intervals are short, less than a minute, so they will fly by. Use the short recoveries in between each interval to catch your breath before the next big effort.

Workout 3: Intermittent 30/15’s #1

5x (30 sec at 125% FTP into 15 sec at 65% FTP)

The third and final workout on this list is “Intermittent 30/15’s #1”. This session has become increasingly popular in recent years, and for good reason. During this session, you can accumulate a massive amount of time in your VO2 Max power zone. This works wonders for many riders, so I recommend you give it a try.

“Intermittent 30/15’s #1” is an introduction to 30/15s training, so the session is quite short. Once you’re accustomed to the effort, you can progress to the #2 and #3 versions of this workout in the MyWhoosh library. You can also start adding sets of 30/15s to this workout—the beginner workout contains one set of 30/15s, whereas intermediate riders can complete two sets, and experienced riders can complete three sets. Pay attention to the target power outputs during this session. The intervals are very short, so they will go flying by.

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About the Author

Zach is a freelance writer, professional cyclist, and the owner of ZNehr Coaching. He writes about everything related to bikes and endurance sports, from product reviews and advertorials to feature articles and pro data analytics. You can find Zach racing the Sunday Race Club on MyWhoosh every weekend.