Increase your VO2 max Power in 1 month

Author

Taylor Warren

All plans by this Coach

Length

4 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling beginner intermediate masters weightloss time goal power based hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Increase your VO2 max power in 1 month is the perfect plan for any time crunched athlete looking to improve power in the range of 3-8 min duration. The plan will start with an all out 5 min max power test to determine where power at VO2 max capacity currently is. The plan will then guide the athlete through about 2 VO2 max sessions weekly, with target power based off of the baseline test. The plan also includes some longer rides to improve/maintain aerobic capacity. Three rest days per week with the average week being around 8 hours. The final week of the plan will serve as a rest week to recovery from the workload and then a retest at the end of the week to track the athletes progress. This plan is best when using a power meter but a heart rate monitor will also work.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:23

Taylor Warren

Apogee Performance Coaching

Areas of expertise include race prep/tactics, nutritional guidance, time trial strategy and sports psychology.

Services I provide include a general consultation, where we go over a rough road map of the season as well as a nutritional consult. I also provide customized weekly training plans and at the top of my program, I provide power analysis as well.

Back to Plan Details

Sample Day 1

1:00:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Sample Day 2

0:45:00
43.6TSS
VO2 test protocol

The purpose of this workout is to test power produced at VO2 max capacity. Usually in the realm of 115%-130% of FTP. This will be a 5 min all out effort to determine baseline and for the duration of the month, the main objective will be increasing power for efforts between 3-8 min.

Sample Day 3

2:00:00
81.1TSS
Endurance Ride

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Sample Day 4

1:01:00
70.3TSS
Long VO2 max

This is a short set of 2x8 min efforts at lower end VO2 max power, or just over into zone 5. Use a good warmup and come into the efforts ready to be maxed out by the end. After the 2nd effort, take an easy cooldown.

Sample Day 5

1:00:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Sample Day 6

2:00:00
81.1TSS
Endurance Ride

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Sample Day 8

1:00:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Increase your VO2 max Power in 1 month

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