As cyclists age, VO2 max decline is inevitable—but it's far from unstoppable. This conversation with Joe Friel breaks down the science of why we slow down after 40 and reveals the specific training strategies that can help you maintain (or even improve) your aerobic capacity. Learn the volume thresholds, intensity protocols, and consistency requirements that separate cyclists who stay fast from those who fade.
Key Takeaways
- Consistency trumps everything: irregular training causes rapid VO2 max loss, so you need predictable weekly volume rather than sporadic big efforts
- Build your aerobic base with high-volume Zone 2 training—research suggests 12+ hours per week is needed to maintain VO2 max above 50 after age 50
- Use high-intensity intervals strategically: aim for just twice weekly, with VO2 max efforts (e.g. 5×3 minutes at 90-100% FTP) lasting 6-8 weeks max before switching to threshold work
- Invest in a power meter to target the right intensities; heart rate is unreliable for short intervals and won't give you the precision needed to improve
- Don't do maximum-effort VO2 max work in extreme cold (2-3°C); the risk of injury and respiratory stress outweighs the training benefit
- Cross-training in winter can maintain total aerobic volume while reducing bike-specific fatigue, giving you a stronger fitness base to build on in spring
Expert Quotes
"By the time you get to the age of 70 if you want to be holding a VO2 max of over 50 you effectively need to be training with the same consistency diligence and discipline as a professional athlete."
"Go to Lucy Jesus effort—that's kind of the way it is, there's some suffering that goes into that. (Michael Barry, former Sky pro, on pacing VO2 max efforts)"
"Once you get to about six or eight weeks for a good athlete that's as high as it's going to go from that point on—you're now taking risk of being injured from doing that workout repeatedly beyond eight weeks."