8-WEEK VO2 MAX TRAINING PLAN (5 TO 6 HOURS/WEEK)
Raise your aerobic ceiling and unlock race power — on a tight schedule. This 8-week VO2 max plan targets the single biggest lever for going faster: your VO2 max, the engine behind every hard, decisive effort. This version fits a busy 5-to-6-hour training week.
WHO IT'S FOR
Time-aware cyclists and triathletes who want maximum return from limited hours and a higher top end for racing, climbing and surging. Fully indoor- and Zwift-compatible; every session is built around your FTP, so it works on any smart trainer.
WHAT YOU'LL GAIN
A higher VO2 max and five-minute power, a stronger aerobic engine, and the punch to make and follow hard efforts in races and group rides.
HOW IT WORKS
Around 5–6 hours a week with two to three rest days. Progressive VO2 max intervals — the focused, potent work that drives aerobic gains — anchor the week, supported by endurance and recovery rides. A recovery week and a final test track your progress.
WHAT YOU NEED
A smart trainer or power meter and a set FTP. Every workout is fully structured and downloads straight to your head unit or Zwift.
Each session includes coach's notes explaining what it does, how it should feel and how to pace it. Built by Evolve Coaching. Train smarter. Lift your ceiling.