Should You Do VO2max Training when Preparing for Sprint and Olympic Distance Triathlon? #triathlon

Why It Matters

Tailoring intensity zones to race distance and course profile optimizes performance while avoiding unnecessary VO2max fatigue, directly impacting triathlete training efficiency.

Key Takeaways

• Sprint triathlon race pace aligns with critical speed/power thresholds.
• Olympic distance pace sits around 90% FTP, sweet spot intensity.
• VO2max sessions are unnecessary in specific preparation phase for most athletes.
• Include short VO2 surges within threshold intervals for hilly or technical courses.
• Adjust training based on course profile, not just generic VO2 work.

Summary

The video addresses whether VO2max training should be incorporated when preparing for sprint and Olympic distance triathlons, focusing on pacing and intensity zones.

The speaker explains that sprint race pace corresponds to an athlete’s critical speed or power, while Olympic distance pace is roughly 90% of functional threshold power (FTP) on the bike and near half‑marathon pace on the run. Consequently, the specific preparation phase should emphasize threshold and sweet‑spot work rather than dedicated VO2max intervals.

He notes, “I wouldn’t do so much VO2 work in the specific phase,” adding that on hilly or technical courses short surges to VO2 intensity can be embedded at the start of threshold intervals to simulate race demands.

The guidance suggests coaches tailor training to course profile, preserving VO2max sessions for earlier phases and using race‑specific threshold workouts to maximize performance without unnecessary fatigue.