Prepare to turbocharge your cycling performance and vitality as we team up with physiologist Ryan Kohler to unravel the secrets of VO2 max. Discover how pushing your limits can not only advance your endurance on the bike but also fortify your health for a long and vigorous life. Host Adam Pulford and Ryan Kohler also discuss how to design and execute VO2 max intervals  in your training, and how Junior (U19) cyclists should approach high intensity interval training.Key topics in this episode:How is VO2 max a key indicator for longevity?Best ways to improve VO2 maxSpecific cycling workouts for increasing VO2 maxPre-requisites before starting VO2 max workoutsNutrition factors VO2 max trainingSleep and VO2 max trainingJunior development: How to work with U19 cyclists and their parents on VO2 max (it's the opposite method of working with Masters (35+) athletes). Links:Ryan Kohler's WebsiteTime-Crunched Cyclist Podcast Episode 70Research: Survival of the fittest: VO2max, a key predictor of longevity?ASK A QUESTION FOR A FUTURE PODCASTGuest: Ryan Kohler, M.S.Ryan is a career endurance coach with over 20 years experience working with student-athletes and adults in the fields of health/fitness and sports performance. He specializes in science-based approaches to exercise, with a focus on finding the improvements that can make the biggest impact on your lifestyle.Education:M.S. in Sports Nutrition from Marywood UniversityB.S. in Exercise Science from the University of ScrantonHostAdam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete