Sprint Triathlon Training Zones with VO₂ Max Testing
Optimize sprint and Olympic-distance triathlon training with VO₂ max testing. Get sport-specific high-intensity zones for maximum performance in short-course racing.
Sprint triathlons (750m swim, 20K bike, 5K run) and Olympic distance (1.5K/40K/10K) require sustained high intensity:
- Efforts near or above lactate threshold
- VO₂ max work in training
- Minimal recovery between disciplines
- Race-pace specificity crucial
Test on both treadmill (running) and Wahoo KICKR Bike (cycling):
- Running VO₂ max and 5K/10K pace zones
- Cycling FTP and high-power zones
- Compare fitness across disciplines
- Identify which leg needs focus
20K-40K bike legs require sustained threshold+ power. VO₂ max testing provides:
- Sustainable 30-60 minute power targets
- Avoiding overcooking legs for the run
- Maximizing bike speed without destroying run
- Race-day wattage strategy
The 5K-10K run comes after hard swim and bike. Treadmill VO₂ max testing helps:
- Know fresh run pace vs. tri run pace
- Brick workout intensity targets
- Race-day run pacing off the bike
- When to push vs. when to hold back
Sprint tri training includes more high-intensity work than long-course:
- Threshold bike intervals (Zone 4)
- VO₂ max running intervals (Zone 5)
- Race-pace brick workouts
- Speed work for both bike and run
VO₂ max testing ensures all these workouts hit optimal intensity.
Sprint triathlon is often a first tri distance. VO₂ max testing helps:
- Set realistic race time goals
- Know what "hard" actually means physiologically
- Avoid common pacing mistakes
- Build confidence through data
VO₂ Max Test: $250
Complete testing with Sprint/Olympic triathlon training zones.
Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062
Contact:
Phone: 831-400-9227
Email: info@fitevals.com
Professional VO₂ max testing for Sprint and Olympic distance triathlon training.