4 week VO2max for those with little time to train
4 week VO2max for those with little time to train
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
04:08:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:08:00 | 01:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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