VO2 Max or Threshold? Train Smarter This Winter

Описание: Stop training blind — test, target, and build your best engine this winter.
VO₂ Max and aerobic base training aren’t just for pros — they’re essential for any cyclist, triathlete, or endurance athlete who wants to perform stronger and live longer.
Most athletes waste up to 70% of their weekly training time riding in the wrong zone. Here’s how to fix that, train efficiently, and fast-track your gains.

🚴‍♂️ Key Lessons & Must-Do Actions
• Assess, don’t guess. Get a professional VO₂ Max and threshold test to define your personal zones — not generic smartwatch estimates.
• Prioritise Zone 2 work. Build your aerobic engine with 60–70% of training time in true Zone 2 — verified by testing, not by feel.
• Train with heart rate and power. Use heart rate to monitor effort, and power to track improvement — both matters.
• Plan your phases. Work backwards from your goal event: aerobic base → threshold → speed/power → taper.
• Retest regularly. Elite athletes reassess monthly; aim every 8–12 weeks to adjust your zones and fuel strategy.
• Watch your efficiency. Better mechanics mean more speed for the same oxygen use — it’s not just about power output.
• Check your recovery nutrition. Use resting metabolic rate data to fuel right and protect lean muscle during training blocks.
• Avoid constant racing on Zwift. One or two race sessions a week are fine — but most training should be structured, not smashed.
• Focus on relative power. Lighter and stronger beats heavier and powerful when the road goes uphill.
• Think long-term. VO₂ Max is the number one predictor of health, well-being, and athletic longevity.

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