How many watt can a cyclist typically do on his LT pulse?

• An untrained cyclist: approx. 60% of VO2 MAX
• A trained cyclist: approx. 65-80% of VO2 MAX
• An elite cyclist: approx. 85-95% of VO2 MAX

May I introduce Bob and Tot. They have been friends since childhood, and both have a passion for workout on a bike now they have become adults. They weigh the same and are equally high.

Bob has a high VO2 MAX but a medium LT power output. Tot has a medium VO2 MAX but a high LT power output. Who comes first to the top of Alpe d 'Huez? ... Tot makes it to the top first!

It is important to understand that the watt you can do at your LT heart rate is crucial to how strong you are as a cyclist. You must try to increase your your VO2 MAX and your LT power output to be as close VO2 MAX as possible!
It is possible to train and increase both your VO2 MAX and your AT watts with the right trainingplan! Both your oxygen intake and your strength is crucial for your performance, that is why I always recommend you to do cycling weight training in your secondary season.

VO2 MAX is an important message to you about how many watts you are pedaling at your maximum performance and it is an important metric for the serious cyclist. But the most important metric is how many watts you can do at your AT heart rate, also called your AT watts.

Conclusion:

You must train seriously to improve your VO2 MAX as it sets the upper limit of your maximum performance. That is why your weight is crucial and must be included in your trainingplan. In addition, it is important that you train seriously at increasing the number of watts you can do at your LT heart rate. Together, these actions make you a significantly stronger cyclist!

Explanation:

• VO2 MAX: read this article
• LT = Lactate threshold
• LT power = The number of watt you can do at your LT