12-Week VO2 Max Plan — Top End Power on 7 to 8 hrs/week (Zwift & Indoor Compatible)
12-Week VO2 Max Plan — Top End Power on 7 to 8 hrs/week (Zwift & Indoor Compatible)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Bryn Griffith
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Raise your VO2 max and top end power over twelve structured weeks of short intervals, four by four blocks, thirty fifteen and forty twenty micro efforts, built for riders training 7 to 8 hours a week and fully Zwift and indoor trainer compatible.
WHO IT IS FOR: Time limited cyclists who want a bigger VO2 max and sharper top end, from motivated riders who can already train steadily to experienced racers chasing more punch. You need a smart trainer or power meter and 7 to 8 hours a week.
HOW IT PROGRESSES: Twelve weeks move through four phases. Base weeks one to four lay an aerobic and threshold floor and introduce short VO2 efforts, with a recovery week to absorb it. Build weeks five to seven stack the classic VO2 formats, four by four, thirty thirty and forty twenty, then a recovery week. Peak weeks nine to eleven bring the biggest load with Ronnestad thirty fifteen, descending ladders, micro burst clusters and attack and hold efforts. Week twelve tapers and retests your FTP.
WHAT MAKES IT DIFFERENT: Every ride carries a full six part description and a verified academic reference, more than thirty distinct sports science papers across the plan. The VO2 sessions are genuinely varied, no two the same, and the endurance rides undulate rather than plod. Day one and the final day are FTP tests so your gains are measured, not guessed.
WHAT TO EXPECT EACH WEEK: Two to three quality sessions, an undulating long ride, easy aerobic support and disciplined recovery. Weekly notes summarise the theme, hours and key sessions. Three recovery weeks and a taper keep you absorbing the intensity rather than drowning in it.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
07:05:00 | 02:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:05:00 | 02:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.