This plan is for you with less than 5 hours a week to train with the goal of increasing your VO2max. This is a power based plan and fits best doing indoors but also outdoors. Over the last few years more and more research and science suggest that shorter intervals is far more efficient to increase VO2max than longer. That's exactly what this plan is built upon.
There is 3 interval sessions during the week with a endurance ride at the weekend with a FTP test at the beginning and the end of the 4 week period. The week day sessions i short, around 1 hour each, so they should be fairly easy to implement in a busy day. 2 out of the 3 interval session focuses on VO2max while the reminder works around threshold.
All my traningplans are 3rd party (eg. Zwift) compatible.
Feel free to contact me if you have any questions.
I offer pre made and customized training plans to everyone from beginner to competitive athletes. From a couple of week to long term plans. These are based on the latest sport science and the principles in training physiology. After knowing your goals, what you want to achieve and how you are able to train. I will map your physiological profile to find your strengths and weaknesses so we can make a customized training plan to reach your goals without affecting work, family or other hobbies.