4 Week Advanced VO2 Max Training Plan (Zwift / Indoor Compatible)
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VO2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake, or maximal aerobic capacity) is the maximum capacity of an individual's body to transport through circulatory system and use oxygen in motor muscles. Out of the many metrics that influence athletic performance, it’s arguable that lactate threshold (LT) and VO2 max are among the most important.
Genetics has a large impact on VO2 max, but with the right training, it is possible to develop it. Due to the high-intensity workouts that athletes need to face at VO2 max — which is close to maximum heart rate for some — good aerobic and muscular adaptations need to be secured before starting to work at this level.
Typical VO2 max workouts are built using repetitions that are sustained from 1 to 5 minutes, with active recovery between 50% to 100% of the duration of the repetition (with a total volume of 10 to 20 minutes at VO2 max). The pace is very similar to the 2-3 km race pace for runners.
This VO2 max training program contains 24 unique workouts (over 4 weeks with an additional week for rest, recovery and FTP testing) that will push your VO2 max to new heights and hopefully pull your FTP up with it. Raising the ceiling on your fitness is important to ensure continued growth and improvement in your cycling fitness.
WHY ARE THESE TRAINING PLANS SO CHEAP?
Relatively speaking, cycling has a high cost of entry in terms of equipment required, insurance, licence / race entry fees, training software, training applications and indoor training equipment. Elitism is prevalent in cycling. Cultural conditioning and economic circumstances should not be a barrier to personal improvement and mental wellbeing.
As such, the costs of these training plans have been set with inclusion and accessibility with equal priority to helping you become a fitter and stronger athlete.
SCIENCE-BASED PERIODISED WORKOUTS
This periodised training plan, and the workouts contained within, have been developed using tried and tested methodologies based on the fundamental principles of exercise physiology and use over-under intervals and ramps to increase athlete engagement and break the monotony of sitting on a single power number for any particular duration.
Each workout includes information on the metabolic system they impact and aims to familiarise you with the interplay of the ATP and phosphocreatine (ATP-PC), anaerobic glycolytic and aerobic pathways (tricarboxylic acid cycle , electron transport chain and beta oxidation).
Training Stress Score (TSS) is a composite number that takes into account the duration and intensity of a workout to arrive at a single estimate of the overall training load and physiological stress created by that training session.
The workouts contained within this plan are based on intensity, rather than the volume, as the most accurate method of predicting acute training load (fatigue), chronic training load (fitness) and training stress balance, these three key training makers commonly referred to as ATL, CTL and TSB.
Weekly TSS will build in a progressive but achievable way to get the most amount of benefit and adaption from the 4 duration of this training plan.
TRAINING PLAN COMPATIBILITY
Every workout is created using TrainingPeaks Workout Builder which facilitates export to Zwift, TrainerRoad, a Garmin or Wahoo head unit or a companion app of your choice.
I am happy to answer any questions via email and can provide advice on nutrition, methodologies, terminology and lessons learned from my own personal experiences.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?