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Increase your VO2 Max Power in 6 weeks! (7-10 hours/week)

Author

Simon Kessler

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Length

6 Weeks

Plan Specs

cycling road cycling intermediate masters power based tss based

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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Plan Description

“Increase your VO2 Max power with science based proven training!”


Training plan description: Are you looking to increase your "race" fitness in a short amount of time? Maybe you want to be stronger on your local group ride or smash some of your personal power or Strava records?


This 6-week training plan is designed to increase your V02 power and fitness in a short amount of time with proven training based on science. The training plan is designed in blocks of 2 weeks followed by an easier week before starting the next block. The first two weeks have a threshold focus while the final 3 weeks are designed to increase your V02 max. A weekend group ride can be included each week (or the alternative session prescribed).


The training is with Power and is designed in the Workout Builder format which provides your personalized power zones in each training session which are calculated automatically from your Threshold number inputted under settings. Additional benefits of the Workout Builder format include direct training session sync to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.


Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.


Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com


Plan Features

This training plan starts on a Monday

The plan is reusable an unlimited amount of times

Power testing protocol included with the plan

This plan works with power only (no heart rate zones)

Designed with the latest Workout Builder - offering you more precise training with your personalized power intensities automatically displayed for each session

Your day's training session appears automatically each day on Garmin, Wahoo, Zwift, TrainerRoad, and more.

Weekend group ride option

Additional instruction and coaching via our client-only FB group



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:20 hrs 2:57 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:20 hrs 2:57 hrs
—— ——

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Sample Day 1

1:18:00
98.4TSS
Threshold

Threshold intervals feel like a long time trial effort. Be mindful of your technique by staying relaxed and focused, taking deep breaths, and maintaining a rhythmic cadence. Threshold intervals are tough so doing a little mental preparation beforehand will give you a greater chance to complete them successfully.  

Setting up one screen with “current lap average power” may help you say focused and monitor your effort realtime.

These intervals can be performed on a steady uphill, on flat or rolling terrain or indoors with a smart trainer. Gear/cadence selection is whatever feels best to you. No cadence guidelines are given for this session.

Remember you are burning lots of carbohydrates so make sure you fuel up well before training and also during the session with easy to assimilate carbohydrates.

Sample Day 2

1:30:00
50.5TSS
Easy Endurance

Ride at an easy/moderate intensity. Avoid going hard.

Sample Day 3

1:18:00
93.9TSS
Sub Threshold / V02

Alternating 4 minutes at Sub Threshold / 1 minute at V02 repeated...

These intervals can be performed on a steady uphill, on flat or rolling terrain or indoors with a smart trainer. Gear/cadence selection is whatever feels best to you. No cadence guidelines are given for this session.

Remember you are burning lots of carbohydrates so make sure you fuel up well before training and also during the session with easy to assimilate carbohydrates.

Sample Day 5

2:27:00
128.9TSS
Endurance + Hard Finish (or group ride)

Endurance ride with some hard efforts to finish.

Sample Day 6

2:00:00
111.4TSS
Tempo Big Gear

A long big gear interval to improve your muscular endurance and muscular strength. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Please note of cadence range for big gear and also post big gear focusing on spinning. 

If you experience any knee pain increase your cadence. If it continues then stop the big gear interval for the day and ride at a moderate pace. 

Switch up body positions from holding on the top, hoods, in the drops, and occasionally out-the-saddle.

Sample Day 8

1:28:00
109.8TSS
Sub Threshold / V02

Alternating 4 minutes at Sub Threshold / 1 minute at V02 repeated...

These intervals can be performed on a steady uphill, on flat or rolling terrain or indoors with a smart trainer. Gear/cadence selection is whatever feels best to you. No cadence guidelines are given for this session.

Remember you are burning lots of carbohydrates so make sure you fuel up well before training and also during the session with easy to assimilate carbohydrates.

Sample Day 9

1:30:00
50.5TSS
Easy Endurance

Ride at an easy/moderate intensity. Avoid going hard.

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