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CORONAVALS® - Corona VO2 and FTP Booster Plan (Smart Trainer Structured Workouts)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Angus Harris - Powerlab

All plans by this Coach
No Ratings

Length

6 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

DON'T LET YOUR FITNESS SLIDE WHILST UNDER THE CORONA LOCK DOWN. INCREASE IT INSTEAD.


You will gain an extra 10-30 watts using this plan.                    Brand New Retro Corona Beer Cycling Jersey


This plan not only works on your VO2 max but includes sessions to boost your FTP power. So you will come away with a larger FTP and VO2 max. By the end of it you will be ready to hit your next training phase with a greater capacity to perform repeated high power efforts. Plus youll be flying if you chose to do any Zwift racing.


All sessions are downloadable to run on your smart trainer or as a workout in your bike computer. There is scope to do extra riding on the end of each session and on the days in between. We suggest any extra riding be predominantly zone 2 so as to get aerobic benefits without inhibiting your performance for the planned sessions.


You will need an active Training Peaks account to use this plan. You can sign up for free when you checkout.

Do your best to perform all the intervals and prescribed efforts as best you can but if you can't complete an interval in a session try missing one interval and trying again after a longer recovery. If this still doesn't work you need to abandon the efforts and ride at an easy recovery intensity for the rest of the session to recover and be ready for the next workout.

Note: you don't fail a session if you don't complete it. Not everyone completes every single session to perfection. You are allowed to be human and have bad days here and there. This will sometimes happen when you are training hard and getting fatigued.

If you have any questions or concerns along the way please don't hesitate to contact me so I can fix the problem for you asap and ensure your best possible result from the plan.


If you would like to check us out first for peace of mind please visit www.powerlab.com.au


We have training plans available for Road Racing, Time Trial, Triathlon, Gravel, Road Racing, Cyclocross and MTB. If we don't have what you need here please let us know and we will create it.


To your measured success,


Angus Harris 


Angus Harris Cycling Coach



      POWERLAB CYCLING PERFORMANCE



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:13 hrs 2:02 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:13 hrs 2:02 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Angus Harris

Powerlab Cycling Performance

From weekend warriors through to national champions. I specialise in coaching masters men and women and understand that they are different creatures to full time pro athletes.Training is built around your history, ability and time constraints. I am very mindful of masters athletes getting adequate recovery and hence monitor constantly to ensure you are responding to the training stimulus without over reaching. I will get you winning whilst maintaining a healthy family/ bike/ work/ life balance.

Sample Day 1

1:00:00
40TSS
VO2 max testing day

Today you are going to test your VO2 max and set your FTP based on this as your training for the next 6 weeks is going to be VO2 focused.

Warm up for 30 mins easily then do 3 maximal efforts for 1 min each with 5 mins recovery after each.

Then your VO2 max test will be 5 mins of absolute full gas. This needs to be done on the format that you will be doing most of your interval training so either on the smart trainer or a particular section of road you can do efforts on.

Cool down at least 10 minutes very easy afterward.

Make sure there is no chance of interruptions from family members or traffic lights etc.

Remember 5 minutes is a long time to be going all out so hold back a little in the first minute and build from there. Be sure to empty the tank in the final minute.

Press lap at the start and finish of the 5 min effort and the average power for that 5 mins we will consider to be your VO2 max for now.

Now consider your FTP to be 82.5% of this number.

E.g 5 min test result of 400 * 0.83 = FTP of 332

All training is now based on percentages of this FTP.

Make sure you set this FTP in training peaks, your bike computer and smart trainer software.

Sample Day 2

1:05:15
73.6TSS
VO2 Blocks

WU: 15 mins 50%/ 2 mins 90%/ 3 mins 55%

MS: 3 sets of 13 * (30sec 120%/ 15 sec 45%)
3 mins recovery between sets

CD: 10 mins 45%

Sample Day 3

1:30:00
60.7TSS
zone 2

WU: 5 mins 45%

MS: 1:20:00 of zone 2 65%

CD: 5 mins 45%

Sample Day 4

1:05:15
73.6TSS
VO2 Blocks

WU: 15 mins 50%/ 2 mins 90%/ 3 mins 55%

MS: 3 sets of 13 * (30sec 120%/ 15 sec 45%)
3 mins recovery between sets

CD: 10 mins 45%

Sample Day 6

2:02:00
132.8TSS
FTP bumpers

WU: 15 mins 50%/ 2 mins 90%/ 3 mins 55%

MS: 4 sets of 8 mins at 105%/ 5 mins recovery

MS 2: 40 mins of zone 2 65%

CD: 10 mins 45%

Sample Day 7

2:00:00
81.8TSS
zone 2

WU: 5 mins 45%

MS: 1:50:00 of zone 2 65%

CD: 5 mins 45%

Sample Day 8

1:05:15
73.6TSS
VO2 Blocks

WU: 15 mins 50%/ 2 mins 90%/ 3 mins 55%

MS: 3 sets of 13 * (30sec 120%/ 15 sec 45%)
3 mins recovery between sets

CD: 10 mins 45%

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