Betera 6 Week Hard as Heck VO2 Boosting Training Plan

Average Weekly Training Hours 05:17
Training Load By Week
Average Weekly Training Hours 05:17
Training Load By Week

This 6 week Program is focused on raising your 5 min Power by 3 - 5%. .

The plan assumes you have a high level of fitness already and regularly train with a power meter. Do NOT be fooled by the relatively low volume in this plan as the intensity of the program is quite high.

The workouts in this plan are structured workouts, which load automatically to select devices (Garmin, Perf Pro, Zwift, TrainerRoad, and more) so you can see your workout and interval numbers right on your device.

For more information on uploading your workouts to your device or if you have questions about this plan email Sarah@Beteracoaching.com

Sample Day 1
1:00:00
Summer Slump Buster - Day 1: 5 min Field Test

This Slump Buster program is an intensive 6 week training plan focused on raising VO2Max power by 5%.


In order to track progress we need to test your 5 min speed/power which is our only goal today.


WU: 10-20 minutes working into Endurance Zonec with 2 x 1-minute fast pedals to wake up legs.
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MS1: Once warmed up well, find a long stretch of road that you can complete an all-out 5-minute effort without interruption. From a rolling start of about 10mph, nail it for five full minutes, all out and as hard as you can go!

This is a MAX effort, so hold nothing back. Record your 5-minute average power, or your average speed and distance if you do not have a power meter, we'll be repeating this stretch three times during this program so be sure it's on a stretch of road you can easily get to.

For this “buster” series, all target watts will be based off this 5-minute power test result.
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CD: 10-15 minutes of easy spinning.

Sample Day 2
1:14:00
104.1TSS
DAY 2: Micro Intervals 40/20

WU: 10-20 minutes working

MS1: VO2Max Micro-Intervals. Today is a focused set of micro-intervals based on your 5 min power number.

MS: 3 x 8-minute micro-intervals done as
40 sec at CP5 (5 min power)
20 sec Easy Spinning

Rest four minutes between intervals. Terrain: long flat road. Cadence: self-selected.
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CD: 10-15 minutes of easy spinning.

Sample Day 3
1:00:00
60.9TSS
DAY 3: 5-MINUTE VO2MAX INTERVALS

WU: 10-20 minutes working into Endurance Zone
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MS1: 3 x 5 minutes
Target; 90% you 5 min power test from Monday.
5 minutes’ rest in between


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CD: 10-15 minutes of easy spinning.

Sample Day 4
1:11:00
74.8TSS
Day 4 - 3 sets of 6x1 min at CP5

WU: 10-20 minutes working into Endurance Zone
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MS1: 3 sets of 6x1 min efforts at or just over CP5


1 min rest after each.
For the first target your CP5 number and do NOT ride above even if you feel you can.

Evaluate how you are feeling after this set and decide if you want to try to add power in the next set. But be careful of adding too much.

For each set we are focused on repeatablity - you want to hold the same power on your LAST 1 min interval of each set as you did on your first.

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CD: 10-15 minutes of easy spinning.

Sample Day 7
1:12:30
56.4TSS
DAY 7: Endurance with Bursts

WU: 10 minutes working into Endurance Zone
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Main Set - for the next hour of your ride add a hard 30 sec burst over your current best 5 min power every 5 mins.
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CD: 10-15 minutes of easy spinning.

Sample Day 9
1:15:00
75TSS
DAY 9: Mixed Terrain Ride with short Attacks

WU: 10 minutes working into Endurance Zone
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MS1: Today is simple. During your ride add 10 - 12 "attacks" all over CP5. Practice attacking on different terrain and areas of the course:

Jump out of turns, power over a short climb or do a hard county line sprints. Each attack should be betwee 15 - 20 seconds long.

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CD: 5 minutes of easy spinning.

Sample Day 11
1:00:00
64.8TSS
DAY 11 3-MINUTE INTERVALS at 85 - 90% of CP 5

WU: 10-20 minutes working into Endurance Zone with 3 x 1-minute fast pedals to wake up legs.
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MS1: VO2Max Intervals. Simple workout today. Just do 6 x 3 minutes at 85% of VO2Max with 2 minutes of rest between intervals. Terrain: long flat road. Cadence: 75-80.
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CD: 10-15 minutes of easy spinning.

Sarah Matchett
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Betera Coaching

USAC Expert Level 1 Coach

Online Coaching, Group CompuTrainer Classes