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VO2max Cycling: 3 Month Base and Max Aerobic Training Plan - Intermediate

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VO2max Cycling: 3 Month Base and Max Aerobic Training Plan - Intermediate


Patrick Potvin

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12 Weeks

Plan Description

This program is intended for cyclists with limited training experience but who can ride at least 50km in one ride and who are looking to improve their cycling power and fitness level. The plan includes 3 sessions a week and thus is ideal for those who are limited by the number of times they can get on their bike.

The first month builds on volume and introduces the cyclist to some short intervals. The second month increases the intensity of the intervals and continues building endurance with longer rides. The third month works on sustainable power by increasing the duration of the intervals and reducing rest periods. You can time the implementation of this program to correspond to an important race that is ~3 month away from when you start it.

The plan provides detailed descriptions of each workout with mileage targets and intensity guidelines based on perceived effort (RPE ratings), HR and Power .

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:48:00 03:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:48:00 03:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Patrick Potvin, MSc. CSCS, Certified Retul and Gebiomized Bike Fitter

VO2max Sdn. Bhd.

I am a Sports Physiologist from Canada now living and running my own Sports Science business in Malaysia. Over the last 35 years I have provided sports science and coaching services to athletes across a range of levels (beginners to elite) and sports including cycling (Road, track, MTB), triathlon, running, swimming, X-Country skiing, and ice hockey. I am the former Sports Physiologist for the National Malaysian Track and Road Teams. My specialty has been mainly in endurance sports.

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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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