If you want to build lung capacity and increase your lung strength, keep pushing the pedals on your bike. Any time you work your cardiovascular system, be it through running, cycling or swimming, you're also strengthening your lungs. Lung strength is developed through aerobic workouts, and there are several specific exercises on the bike that target this type of work. Increased lung strength will help you keep up with a group, climb and attack hills and be able to cycle for longer periods of time.
Step 1
Understand how V02 max relates to your maximum lung capacity. As you exercise, your lungs pull oxygen into the body and deliver it to working muscles. The more oxygen you can deliver to your muscles, the harder they will be capable of working. There is a limit, however, to how much oxygen your body can deliver to muscles, and this is called your V02 max. You can increase this maximum aerobic capacity through exercise, but not by much, as your V02 max is determined by genetics and is set at birth.
Step 2
Train to increase your lung capacity and V02 max. Any training done by a beginner athlete will force your lungs to work harder, thus growing stronger and delivering more oxygen to your body. Train your body to work very hard by adding intervals to your cycling workouts. To challenge your lungs, try steady state intervals. These are done just below your lactate threshold, or at 85 percent of your maximum heart rate, as measured with a heart-rate monitor. Perform three 10-minute intervals and then rest and recover for five minutes in between. Perform this at least once a week.
Step 3
Challenge your body with a difficult workout. T-max intervals are extremely hard and are one of the best ways to directly target and increase your V02 max. Consult with your doctor before performing at this interval, and absolute beginners should increase their base miles before trying it. To perform a T-max interval, first rest for two days and then warm up on your bike. Go all out at 95 percent to 100 percent of your maximum heart rate for two and a half minutes. Recover at 60 percent of your maximum heart rate until you are able to speak in a full sentence. Then repeat again. Perform two to six sets twice a week.
Step 4
Swap intensity for duration to increase lung capacity and strength. Long workouts also benefit your lungs because you are forced to challenge your lungs for long periods of time. Perform a long ride each week at about 70 percent to 85 percent of your maximum heart rate. Begin with a long ride of 30 miles and then increase it by 10 percent each week. This gradual increase will help your muscles and tendons adjust to the increased exercise. This ride will help train your lungs to feel strong for longer bouts of exercise.
Step 5
Mix it up. Cycling isn't the only exercise that will strengthen your lungs. Any other cardiovascular exercise will have the same effect, especially when the intensity and duration are increased. Running and swimming will also help you develop cycling-specific lung strength as will team sports such as basketball, soccer and volleyball.
Things You'll Need
- Heart-rate monitor
