Triathlon Training: What Is VO2 Max / Zone 5?
SUMMARY:
Zone 5 — around 93–100% of max heart rate, 106–120% of FTP, and above 105% of CSS swim speed (RPE 9–10). It feels very hard, short, and explosive. Zone 5 boosts your maximum oxygen uptake, increases speed and power, and sharpens your ability to surge, climb, and finish strong across all three disciplines.
What is VO2 Training?
Triathlon training isn’t just about long endurance sessions—high-intensity efforts play a crucial role in getting faster and stronger. One of the most powerful tools in a triathlete’s training plan is VO2 max training. VO2 max training is all about pushing the body’s maximum oxygen uptake—the ability to deliver oxygen to working muscles efficiently. The higher the VO2 max, the better an athlete can sustain fast paces and high-intensity efforts. These workouts are short, tough, and designed to increase speed, improve aerobic power, and build race-day resilience.
VO2 training targets 90-100% of an athlete’s VO2 max capacity. These efforts feel very hard, pushing the heart, lungs, and muscles to work at their peak. Training at this intensity forces the body to adapt by improving oxygen delivery and utilization, leading to better endurance and faster race performances. VO2 sessions typically involve short intervals (1-5 minutes) at a hard but controlled pace, followed by recovery periods to maintain quality and consistency. Check your heart rate and FTP zones with FLJUGA’s free calculators. Start here.
Why VO2 Training is Important for Triathletes
Boosts Speed and Power
High-intensity intervals develop stronger, more efficient muscles, translating to faster swim, bike, and run speeds.
Improves Fatigue Resistance
Training at a high effort teaches the body to clear lactate more efficiently, delaying fatigue and allowing athletes to push harder for longer.
Enhances Race-Day Performance
VO2 max training prepares triathletes for sustained high-effort sections of a race, such as surging on the bike, attacking hills, or finishing strong in the final sprint.
How to Incorporate VO2 Training into a Triathlon Plan
Cycling VO2 Workout Example
Warm-up:
15 minutes easy spinning
Main Set:
• 5 x 3 minutes at a hard, near-max effort
• 3-minute easy recovery between efforts
Cooldown:
10 minutes easy spinning
Running VO2 Workout Example
Warm-up:
10-15 minutes easy jogging
Main Set:
• 6 x 2 minutes at a strong, controlled effort
• 2-minute jog recovery between efforts
Cooldown:
10 minutes easy running
Swimming VO2 Workout Example
Warm-up:
400m easy swim + drills
Main Set:
• 8 x 100m at a hard but repeatable pace
• 20-30 seconds rest between reps
Cooldown:
200m easy swim
Mini FAQ: VO2 Training in Triathlon
What is VO2 training in triathlon?
VO2 training targets your maximum oxygen uptake (VO2 max) to improve aerobic capacity and endurance performance, around 93–100% of max heart rate (run), 106–120% of FTP (bike), and above 105% of CSS swim speed (RPE 9–10). It involves short, high-intensity intervals at or near your max effort. Set your training zones with FLJUGA’s free Heart Rate and FTP Calculators. Check here.
Why is VO2 training important for triathletes?
Improving your VO2 max helps you race faster by boosting the amount of oxygen your muscles can use during intense efforts—especially beneficial in bike climbs, surges, and race finishes.
How often should triathletes do VO2 workouts?
Most triathletes benefit from 1–2 VO2-focused sessions per week during specific training phases, with careful recovery in between.
What do VO2 training sessions look like?
Typical VO2 workouts include intervals like 4–6 x 3 minutes at 95–100% of max effort with equal rest, or sets of 30-second to 2-minute hard efforts on the bike or run.
When should I include VO2 training in my triathlon plan?
VO2 work is most effective during the build phase of training (after a base period) and before a taper to peak your race performance.
Final Thoughts
VO2 max training is an essential part of triathlon preparation, increasing speed, endurance, and high-intensity performance. Athletes develop the ability to race harder, recover faster, and sustain higher speeds when it matters most. Incorporating well-structured VO2 workouts into training builds power, efficiency, and resilience, giving triathletes the edge they need on race day.
Are you ready to push past your limits and make VO2 training a game-changer in your triathlon plan?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.