What does this plan do?

After following this plan, you should feel more punchy as a rider, and your abilities on efforts/climbs lasting 3-8 minutes and capacity to recover after repeated efforts should be significantly improved. Your threshold power (FTP) should increase by 3-8%.
This is achieved by targeting improvements in your VO2 max (aka 'aerobic capacity'), which is the maximal rate at which oxygen can be taken on and processed by the working muscles during high-intensity efforts.

Who is this plan for?

VO2 max development is relevant to all cycling disciplines and is something most cyclists should work on at some point in their training cycle.
VO2 max is particularly important for cyclists competing in short, high-intensity disciplines such as Zwift racing, criteriums, circuit racing, short time trials, hill climbs, and cyclocross.
Athletes who characterize themselves as a 'diesel engine' (good over long durations but struggle above threshold) will find this plan particularly beneficial for improving punchiness and lifting threshold power.

This plan requires 4-6 hours per week and is suitable for time-constrained athletes who want maximum results from minimal training time. As this plan follows a polarized intensity distribution with training intensities tailored to your fitness level, it's suitable for intermediate to advanced athletes who have completed at least 8 weeks of base training.

Key Features

This plan provides an experience as close as possible to having on-hand coach support, with clear guidance on execution and what we're achieving session-by-session to keep you motivated. Grounded in sport science and backed by real-world coaching experience.
This plan includes:

Complete 14-page PDF user guide with recovery, and adaptation strategies
Structured sessions that automatically sync to Garmin, Wahoo, Zwift, and TrainerRoad in ERG mode
FTP test in Week 8 to measure your improvements
Each workout's purpose and coaching cues clearly communicated
Weekly notes summarizing training goals and what's coming next
Progressive periodization: Foundation → Build → Recovery → Peak → Taper
Peak sessions include 5x5min VO2 intervals (25 minutes at VO2 max)
Device-compatible workouts that guide you through each interval in real-time

Plan Structure:

8 weeks | 4-6 hours/week | Power meter required | Intermediate level

Email support: bryn@teamevolve.cc
Website: evolvecoaching.cc