When referring to exertion and intensity, your VO2 Max represents your “maximal aerobic output.” This is the top, final zone before you enter the “supra-maximal” (sprint) realm. Maximal aerobic output means you are deriving energy primarily from oxygen, but you are accumulating a lot of muscular waste byproducts along the way – causing the deep burning feeling in your legs.

Your VO2 Max may be found through two different methods: a maximal ramp test, or 3-minute steady-state test. The maximal ramp test involves increasing your power output each minute, beginning at a low intensity, and progressing upward until eventual failure. The final full minute power output of this test is referred to as your “Maximum Minute Power (MMP).” If you choose to perform a 3-minute test, your average power output during this three-minute period should equal your Maximum Minute Power.

Often, we use the maximal ramp test as the predictive test, then use the three-minute test to confirm the Maximum Minute Power. The 1990 Storer Formula for VO2 Estimation in Cycle Ergometry is a simple conversion method used to convert your Maximum Minute Power (also considering your age and body mass) into a VO2 Max score.

The benefits of increasing your VO2 Max include elevating your potential for a higher Functional Threshold Power (FTP), as your FTP is directly correlated with your MMP. Your FTP is roughly 71% of your MMP. Another significant benefit is the association between VO2 Max and lifespan – as every improvement of 1mL/kg/min is shown to lengthen your life expectancy by 45 days.

It’s completely possible to increase your Maximum Minute Power by 9% or more in just three weeks.

Here’s how to do it:

Sample Session

The second session of the week consists of 3x 3-minute working efforts, during which the intensity increases on each effort similarly to session one. The first effort should be performed at a 6 on the RPE 1-10 scale at moderate intensity. During this effort, you should aim to use an average cadence of 90-100 rpm – choose an appropriate gear to make this happen.

Recover fully after the first effort – minimum of 5 minutes of very easy spinning (<100 W). For the second effort, increase the intensity slightly to an RPE of 8. Aim for the same average cadence range of 90-100 rpm – meaning you will likely need to use a slightly-heavier gear or resistance level. Recover fully (5+ minutes very easy) after this effort as well.

For the final effort of this session, increase the intensity slightly – either by increasing your cadence to the top end of the 90-100 rpm resistance range, or by increasing the resistance slightly. This effort should be at the highest-sustainable pace (evenly paced effort, without decay) for 3 minutes. If you are using a power meter, record your average power output and average cadence for this effort.

Note: Your current Functional Threshold Power (FTP) is 71% of your average power output from this final effort of the session. Your average power output from this session is referred to as your Maximum Minute Power (MMP).

3x 3-Minute Efforts (RPEs 6, 8, 10) – 5+ Minutes Recovery Between Each

Target Cadence: 90-100 rpm