VO2 Max efforts are those short and hard unsustainable efforts you need to do to get to the top of short, sharp climbs or to attack and ride away in a race.

These are very hard and intense efforts which require full concentration so it’s best to do them when you are relatively fresh, otherwise you may not be able to hit zone five.

These efforts are perfect for racers or sportive riders who you will need to ride short, sharp climbs. For anyone looking to ride the Tour of Flanders then these efforts are a perfect replication of the effort needed to get to the top of the Koppenberg and Paterberg.

While the temptation might be to avoid this type of effort – because of how hard and painful they are – try and remind yourself that this is the type of effort that wins races. Train it and see your results improve!

Example session: 5×3 mins zone five efforts

• Warm-up for 10 mins zone two
• 5×3 mins zone five
• Seven mins recovery between efforts
• Cool down 10-15mins zone two decreasing to zone one