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#OMGpower Intensive Vo2max booster

Author

Ole-Morten Gilbu

All plans by this Coach
4.5 (4)

Length

9 Weeks

Plan Specs

cycling road cycling intermediate advanced masters power based tss based

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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Plan Description

This plan has successfully increased Vo2max by up to 10% in liters, only with this block, on riders in Norwegian continental team.
All BT workouts has .mrc file and are build.
The plan should be followed by "Intensive FTP builder" to take advantage of your newly acquired oxygen absorption.

NOW released i english!!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
11:08 hrs 5:01 hrs
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
11:08 hrs 5:01 hrs
1:00 hrs 1:00 hrs

Training Load By Week


Ole-Morten Gilbu

OMG Power

Bikerider in Sandefjord SK
Former coach in continental Team FixIT.no
Now coach in continental team Interpro Cycling Academy, T√łnsberg CK Elite and Sandefjord SK Elite

3rd place in Norway nationals TTT 2017 and 2018.
2nd place in Norway nationals TTT 2019.
Competitors in worlds TTT 2018

Now I can help you increase your Vo2max or FTP in only 6-8 weeks!

Sample Day 1

1:27:00
109.8TSS
Z5 VO2-W8 6x4 min @112%

TT-warmup
6x4 min @112%, 2 min easy
15 min tempo
5 min easy

Sample Day 1

2:04:00
128.7TSS
Note! Stayertest 4 days before you start "Intensive VO2 booster"

Warmup with 4 min sweetspot
4 min rest
3 min all-out
5 min rest
5 min all-out
5 min rest
8 min all-out
30 min rest with a gel
20 min all-out
Cooldown

Sample Day 2

1:39:24
114.2TSS
Z5 VO2-W5 6x2 min @123% + 6 min TT @113%

TT-warmup
6x2 min @123%, 2 min easy
10 min easy with gel
6 min TT @113%.
Warmdown @80% , 110 cadence

Sample Day 3

1:10:00
22.9TSS
Z1 easy!!

Sample Day 4

2:08:24
163.7TSS
Z5 VO2-W4 6x3 min @120% + 4x2 min @123%

TT-warmup
5 min up to 110%
5 min easy
6x3 min 120%, 2 min easy
10 min easy
4x2 min 123%, 2 min easy
Warmdown @80% ,110+ cadence

Sample Day 5

1:27:15
99.7TSS
Z5 VO2Max, 3x13 stk 30s 15s 120-125% + 15 min tempo

Warm up

3min easy
3 set of:
13x 30 sec @120-125% 15 sec @60%
4.30 min easy
15 min tempo @65%
3 min easy

Sample Day 6

1:10:00
22.9TSS
Z1 easy!!

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