Raise your VO2 max and top end power in four focused weeks with this plan for riders training 7 to 8 hours a week. Classic VO2 intervals, Ronnestad short intervals, 40/20 micro bursts, micro burst pyramids and decreasing rest ladders drive your aerobic ceiling higher, all supported by aerobic endurance. Every ride is Zwift and indoor trainer compatible, with power targets in percent of FTP so it scales precisely to you.

WHO IT IS FOR. Cyclists who want a bigger engine and sharper top end for attacks, climbs and race winning surges. It suits intermediate and competitive riders training 7 to 8 hours a week who want a structured, science backed VO2 block that fits a busy schedule.

HOW IT PROGRESSES. Week 1 introduces the VO2 tools and sets your FTP with a day one test. Week 2 builds volume at your ceiling with progressions, micro bursts and a five by four. Week 3 peaks with a micro burst pyramid, a decreasing rest ladder and a full six by four. Week 4 recovers and retests so you can measure your gain.

WHAT MAKES IT DIFFERENT. No two quality sessions repeat. You get five by three intervals, Ronnestad thirty fifteens, forty twenty micro bursts, micro burst pyramids, decreasing rest ladders and long four by fours rather than the same interval every week. Every ride carries a plain language explanation and a link to the science behind it, and the plan opens and closes with a 20 minute FTP test so your progress is measured, not guessed.

WHAT TO EXPECT EACH WEEK. Around 7 to 8 hours across six rides, with a rest day on Monday, VO2 quality on Tuesday and Thursday, endurance midweek and at the weekend, a long VO2 session on Saturday and an easy recovery spin on Friday. The recovery week lightens the load and ends with your retest.