Eight weeks of focused indoor cycling with VO₂max training blocks – for cyclists who already ride regularly and have some experience with structured trainer sessions.
Want to make your winter intervals more purposeful? This plan combines two carefully dosed blocks of harder aerobic work with quieter weeks, endurance riding and room to recover. It is a first focused VO₂max block after your initial introduction to indoor training. If you are completely new to cycling, a gentler base plan is a better starting point.
What is included: eight weeks of roughly 4–6 hours of cycling per week, usually four to five sessions. The intervals are structured power-based workouts using %FTP for a compatible smart trainer or power meter. Each key workout also explains RPE, how the effort should feel and when to adjust the target. The longer easy ride can be done outdoors if you prefer. A repeatable performance marker near the beginning and end helps you assess progress; it does not directly measure your VO₂max.
Before you start: You should already ride regularly, be comfortable with an easy ride of about 60 minutes and have a usable starting FTP value. This is an introduction to focused VO₂max block training, not an introduction to cycling itself. Your individual physiology may differ from what FTP-based targets suggest.
At the end, the plan helps you choose what comes next: move into a quieter training phase and avoid repeating the same concentrated block immediately. If you would like to understand how these sessions fit your own performance profile, you can learn about the PowerPerformanceDecoder Test and individual coaching from VO2max Coaching.
With Vo2max I am at your side as a competent partner.
Sports scientific consulting is my expertise and my goal is to help you make the right decisions in training planning and execution.
Whether beginner or advanced, on the bike, the run or in triathlon, to become faster, fitter or healthier, let us find the right way.