VO2max Cycling: 3 Month Power Booster Program - Intermediate 3x/Week

Average Weekly Training Hours 04:43
Training Load By Week
Average Weekly Training Hours 04:43
Training Load By Week

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 .

Sample Day 2
1:00:00
16.78mi
Spin Ride - Easy

Easy spinning on the trainer for 1 hour. Can read or watch TV. Intensity should not exceed your Endurance zone.

Sample Day 4
1:15:00
21.75mi
90.2TSS
TEST DAY: 5 AND 20MIN TT BEST EFFORTS

You need to do this test to establish your current fitness level and training zones and to have results which you can compare to at the end of the program.


Follow the test protocol as indicated above and below:
FOR THOSE WITH A POWERMETER:
Follow the progressive warm-up for 20min. It is important to include 1 min at your targeted 5min TT power so as to gauge whether you think you can hold it for the 5 min or not. IF too hard, reduce the wattage target by 5-10W.

- Do the 5min TT as hard as possible. You will still need to pace yourself as 5min is still a long time when going hard. For the last 1 to 1.5 minutes you can push right into your anaerobic zone.

- Take at least 20min to recover spinning at an easy pace.

- Then do the 20min TT. Use the avg power you obtained for the 5min TT to set your starting target for the 20min test if uncertain. This should be ~20% less than your 5min best power (Example: if you hit 300W avg for 5min then your 20min starting power target should be ~240W). This is a bit on the conservative side but improves your chances of holding power throughout and not dropping due to premature fatigue.

FOR THOSE WITHOUT A POWERMETER:
- Do a 3km and a 10 or 12km TT either on the road or the trainer. Record, the route, riding conditions or settings (write them down if you have to) so you can duplicate them again for your re-test 12 weeks form now. Record how long it takes you to do the TTs, and your average and max HR (if using a HR monitor).

Sample Day 7
2:00:00
31.07mi
DISTANCE RIDE - MODERATE

Can ride with a group or on your own for 2 to 3 hours or ~50 to 60km total.

Sample Day 9
1:00:00
16.78mi
Spin Ride - Easy

Easy spinning on the trainer for 1 hour. Can read or watch TV. Intensity should not exceed your Endurance zone.

Sample Day 11
1:05:00
63.9TSS
1 Min ON/OFF - HARD

This workout exposes you to fluctuating levels of intensity above and below your FTP with short rest.

- Follow plan as outlined in chart or below.

Sample Day 14
2:30:00
43.5mi
DISTANCE RIDE - MODERATE

Can ride with a group or on your own for 2.5 to 3 hours or ~70 to 80km total.

Sample Day 16
1:00:00
16.78mi
Spin Ride - Easy

Easy spinning on the trainer for 1 hour. Can read or watch TV. Intensity should not exceed your Endurance zone.

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