8-WEEK VO2 MAX TRAINING PLAN (9 TO 12 HOURS/WEEK)
Raise your aerobic ceiling and unlock race power, with the volume to make it stick. 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 is built for a high-volume 9-to-12-hour training week.
WHO IT'S FOR
Committed amateur racers and endurance athletes with time to train 9–12 hours a week who want a serious lift in top-end and aerobic power. 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 deep aerobic engine, and the durability to produce big efforts repeatedly, deep into long races.
HOW IT WORKS
Around 9–12 hours a week with planned rest. Progressive VO2 max intervals anchor the week, built on a strong base of endurance volume plus recovery riding that turns the hard work into lasting fitness. 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.