Suck it up and do VO2 Work!

Author

Brady Irwin

All plans by this Coach

Length

6 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

1:30 hrs

Plan Specs

cycling road cycling intermediate power based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

VO2 workouts are often overlooked or not completed. We aren’t sure if it is because of fear, fear or fear that people don’t do these but we know that you can and should do them!

Use this workout set to find some of the low hanging fruit that you have been neglecting for years. Much like the truth filled children’s book “Everybody Poops,” we feel that everybody hits a VO2max effort at some point in their riding. Therefore, why would you not train it?!

We would also be remiss to not state that there are large psychological gains from these workouts as well as possible increases in lactate threshold.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:11

Brady Irwin

Science of Speed

I have been participating in endurance sports for more than 2 decades now. Including running, cycling, duathlon and triathlon. I love to compete and love the training side of things nearly as much as I do racing. Freedom to me is outside enjoying nature and testing my abilities.

I enjoy helping athletes reach their goals through the services that I provide which include training plan development, bike fit, lactate threshold testing and training camps.

Back to Plan Details

Sample Day 1

1:00:00
81.7TSS
Cycling Field Test 2x10min 10minRBI

For VO2 intervals it is not necessary to perform a field test to create training ranges as VO2 max work is an all out effort. In the event you would like to track your progress over time or have ranges to train with you may complete the field test and we will supply you with updated ranges.

Sample Day 3

1:00:00
55.5TSS
VO2 intervals 10x2min RBI 2min

Sample Day 4

0:52:00
58.4TSS
VO2 intervals 8x2min RBI 2min

Sample Day 6

1:00:00
40TSS
Endurance Ride 1.0 hr

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 7

1:00:00
40TSS
Endurance Ride 1.0 hr

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 9

1:00:00
55.5TSS
VO2 intervals 10x2min RBI 2min

Sample Day 10

0:52:00
58.4TSS
VO2 intervals 8x2min RBI 2min

Suck it up and do VO2 Work!

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