A block-periodized VO2max plan for advanced cyclists. Instead of spreading two hard sessions across every week, the plan concentrates high-intensity work into two focused block weeks with four VO2max sessions each. In between, one hard session per week maintains the stimulus while you build easy volume. The final week is for recovery.
The approach is based on studies by Bent Rønnestad (Inland Norway University, Lillehammer): trained cyclists improved VO2max and maximal power more with block weeks than with evenly distributed intervals. How much you benefit depends on your profile and your recovery.
Who it’s for: Advanced riders who have trained regularly for at least a year, know hard intervals and have 6–8 hours per week (recovery week approx. 5.5 h). Not for beginners.
What you need: A smart trainer or power meter and a current FTP in TrainingPeaks. All sessions are structured (%FTP) and run on Wahoo, Garmin and Zwift. Intervals work indoors and outdoors; the long weekend rides are meant for outside – each with an indoor alternative.
What you get: Every session explains its goal, structure, perceived effort (RPE) and how to adjust on a bad day. Plus guidance on carbohydrate fueling and recovery – no fasted training.
Created by Nils Richter, sports scientist (Dipl.), VO2max Coaching. Questions: info@vo2max.de
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.