What is VLamax and why does it matter for a road cyclist, gravel rider or mountainbiker?
This post aims to give you a an easy to understand introduction to VLamax and why it matters!
Knowing your VLamax can lead to more precise training prescriptions, thus better performance!
VLamax - 'the maximum lactate production rate' - is a measure of how quickly an athlete’s body can produce lactate during high-intensity anaerobic efforts. It reflects the capacity of the anaerobic energy system, which predominantly relies on the fast glycolysis to generate energy (ATP) for short explosive activities. Hence VLamax can also be termed 'maximal glycolytic power'.
While VO₂max represents aerobic capacity, the aerobic component of performance, VLamax quantifies the anaerobic component of performance, making it a crucial performance indicator in sports like road cycling, gravel riding and mountainbiking where both aerobic and anaerobic systems are used during competition.
It’s important to find the right balance between VLamax and VO₂max, a balance that is highly dependent on the physiological requirements of the competition. Do you need to be a sprinter, a climber og something in between?
A higher VLamax means a cyclist can generate more power in short bursts (e.g., sprints or attacks), as the body can produce energy rapidly through anaerobic glycolysis. However, it also results in quicker lactate accumulation, leading to a decreased performance level in longer steady efforts at anaerobic threshold (maximal lactate steady state, MLSS) intensities.
A high VLamax supports powerful, explosive efforts (sprinting, attacking), but too high a value can reduce an athlete's endurance capacity by leading to quicker lactate buildup. Below you can see how different VLamax values, measured with an INSCYD Test, is determinants for a riders peak power.
A low VLamax means the athlete is more efficient at maintaining steady, aerobic efforts (endurance), with less lactate accumulation, but it may limit explosive power. Below you can see how different VLamax values, measured with an INSCYD Test, is determinants for a anaerobic threshold power.
From the above info graphics it's very clear that VLamax significantly impacts anaerobic threshold power output. A cyclist with a lower VLamax can simply sustain higher power outputs in aerobic efforts, allowing for greater endurance performance. Thus, the ideal level of VLamax depends on the discipline.
A sprinter benefits from a high VLamax, while an endurance based cyclist or gravel rider may need a lower VLamax for sustained aerobic performance efforts. If we are looking at a pure climber VLamax should be very low, as there is no need for sprinting. But if it's a more allround type of rider, that needs some anaerobic power for attacks and decisive moments, VLamax should be somewhere in between.
A mountainbiker needs to be somewhere in the middle of the VLamax scale, as a developed anaerobic capacity is needed for shorter high intensity efforts, but a high VO₂max and well developed anaerobic threshold power is even more important for performance.
To summarize, VLamax is a key marker of anaerobic capacity, directly reflecting the ability to generate power quickly but also influencing aerobic capacity, endurance and lactate tolerance. Understanding VLamax helps athletes and coaches tailor training to specific goals, whether improving sprinting power, time-trial performance or climbing power.
If you are curious to know what your VLamax might be, you should consider an INSCYD Test. It will give you a precise estimate of your VLamax (anaerobic capacity) and further provide you with other important performance metrics like VO2max, anaerob threshold power and maximal fat oxidation rate (FatMax). Hence, a complete metabolic profile to optimize training outcome!
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