The Time-Crunched Cyclist Podcast by CTS How to Build VO2 max Year Round! (#293)
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Feb 11, 2026 Discussion about whether VO2 max work belongs year round and how different intensities all shape VO2. Practical guidance on scheduling high-intensity sessions, rest, and three-week focus blocks. Examples of Zone 5 interval formats and a sample week tailored for older athletes. Tips for off-bike strength work and when to pepper intensity into annual plans.
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Don't Run Zone 5 All Year
- Avoid doing VO2 (Zone 5) intensity month after month without variation.
- Adam Pulford recommends changing stimulus with periodization to prevent plateaus and burnout.
Push Versus Pull For VO2 Gains
- Different intensities 'push' and 'pull' VO2 max in distinct ways over different time scales.
- Pulford: long low-intensity work raises durability while short high-intensity raises the VO2 ceiling temporarily.
Use Zone 3 To Get More Stress With Less Time
- Time-crunched athletes should spend most time in Zone 2–3 and add targeted higher intensities.
- Use more Zone 3 tempo when volume is limited to get aerobic stress with less time.