Raise your VO2 max and top end power over twelve weeks by stacking a heavy VO2 interval load on a large aerobic base, built for riders training 9 to 12 hours a week and fully Zwift and indoor trainer compatible. This is the high volume version of our VO2 line, distinct from the 7 to 8 hour plan, and the extra endurance volume is exactly what lets it carry more and harder intervals.

WHO IT IS FOR: Committed cyclists with 9 to 12 hours a week who want the biggest VO2 max gains, from strong club riders to racers chasing more punch. You need a smart trainer or power meter and the time to ride a big aerobic base alongside three quality sessions a week.

HOW IT PROGRESSES: Twelve weeks move through four phases. Base weeks one to four build volume, threshold and VO2 primers with a day one test and a recovery week. Build weeks five to eight bring heavy VO2 of five by four, four by four, thirty on thirty off and forty on twenty off on a big base, with a recovery week. Peak weeks nine to eleven push maximum VO2 with the Ronnestad thirty on fifteen off, decreasing rest ladders and short interval clusters. Week twelve tapers and retests your FTP.

WHAT MAKES IT DIFFERENT: A large undulating endurance base carries a large VO2 load, the high volume route to top end power. Every quality session is a genuinely distinct design, no two the same across the plan, and every ride carries a real academic reference so you know why you are doing it.

WHAT TO EXPECT EACH WEEK: Three quality days, big undulating endurance rides, a long weekend ride, and easy recovery riding, with weekly notes guiding each phase. Loading weeks run 9 to 12 hours; recovery and taper weeks ease back to around 6. You test FTP on day one and again on the final day to measure the gain.