VO2 MAX DEVELOPMENT - MEDIUM VOLUME

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. You may find that your threshold power (e.g. FTP) also increases by 5-15%.

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.
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.

VO2 max is particularly important for cyclists competing in short, high-intensity disciplines such as Zwift racing, criteriums, circuit racing, short time trials (10-25 miles), hill climbs, and cyclocross.

Athletes who characterise themselves as a 'diesel engine' (good over long durations but struggle to ride above threshold) may also find this plan particularly beneficial both in terms of improving punchiness and lifting threshold power.

This plan requires 6-9 hours per week, making it ideal for cyclists who can commit to consistent mid-week training sessions alongside longer weekend rides. As this plan follows a polarised intensity distribution with training intensities tailored to your fitness level, it is suitable for intermediate to advanced athletes who have completed at least 8 weeks of base training in the recent past.

Key Features
We believe our plans stand out from the crowd. We've done our very best to provide an experience that's as close as possible to having on-hand coach support, with clear guidance on how to get the most out of the plan and what we're achieving session-by-session to keep you motivated. Our plans are grounded in sport science and backed by real-world coaching experience with the TeamEvolve community.

This plan includes:

Complete 14-page PDF user guide providing information on how to implement workouts correctly and how to adapt the plan if necessary
Structured sessions, meaning all sessions automatically export to your head unit or sync to training platforms like Zwift or TrainerRoad and are ridable in ERG mode
FTP test in Week 8 to measure improvements and set new training zones
Each workout's purpose and key adaptations clearly communicated with detailed coaching cues
Weekly notes summarising the week's training and goals for the next block, so you always know where your training is heading

Progressive periodisation: Foundation (Weeks 1-3) → Recovery (Week 4) → Build (Weeks 5-6) → Peak (Week 7) → Taper & Test (Week 8)

Peak sessions include 7x4min VO2 max intervals @ 110% FTP (28 minutes at VO2 max intensity) and mixed stimulus sessions combining short sharp efforts with longer sustained intervals
Two VO2 sessions per week throughout the plan for consistent adaptation
Weekend variety including long endurance rides (up to 3 hours) and targeted VO2 work

Plan Requirements:

Power meter (required)
8+ weeks of base training completed
Established FTP (tested within last 4 weeks)
6-9 hours per week available
Indoor trainer or outdoor routes with steady climbs

Support: bryn@teamevolve.cc | Website: evolvecoaching.cc

Adapt. Improve. Evolve.