The Time-Crunched Cyclist Podcast by CTS How Training VO2 max Also Increases FTP (and vice versa) (#291)
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Jan 28, 2026 Clear breakdown of how training intensities form a continuum and why working one energy system affects others. Discussion of where VO2 max and FTP sit on the time scale of efforts. Different strategies to raise VO2 max, from steady base volume to high-intensity work. Practical weekly structure including hard rides and strength sessions to build power and durability.
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Training Intensities Are A Continuum
- Think of training intensities as a continuum rather than isolated boxes of zones.
- Targeted intensities influence specific physiology more, but all training affects all systems.
Two Ways To Raise VO2max
- You can 'push up' VO2max with long, low-intensity aerobic volume and 'pull up' VO2max with short, high-intensity sessions.
- A mix over the season builds a VO2max that is both big and stable.
Base Volume Stabilizes High-Intensity Gains
- Intensity on top of a solid aerobic base makes VO2max improvements more stable.
- A stable VO2max decays slower during time off compared with a non-built base.