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Best Way to Increase Your Vo2 and Speed Cycling Training Plan

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Best Way to Increase Your Vo2 and Speed Cycling Training Plan


Peter Glassford

All plans by this Coach


9 Weeks

Plan Description

This is a 2 month Plan to improve your Speed or 'top end' intensity. It asks you to work really hard a couple times a week and also be disciplined with training at low intensity the rest of the week to allow for proper speed and intensity the other days.

This is a polarized approach where we are avoiding training moderately most of the time and either going easy (low intensity) or hard (over FTP)

Is This Plan For You?

Any athlete can use this plan but it is best applied if you have a base of fitness and have been riding regularly for 3+ months. If you do not have this then consider my endurance boosting plan or any base/general preparation plans.

This plan is best applied 3-8 months ahead of your competition season to allow 3+ months of specific/Build phase for a goal race.

You can use this plan by HR, Power or RPE (no device) - you do not need to use downloads as the title and description of each workout should allow for completion of the key elements of the workout.

If this doesn't describe you please See all of our plans here !

What Does It Include?

A test is provided to assess your top end speed, sprinting and Vo2. Workouts are oriented towards improving those tests.

Core is a 10 min routine with a lot of flexibility based on what you need (examples/downloads included)

Downloads are included for some bike workouts ( for Garmin / Zwift Etc ). Endurance workouts or simple workouts or ones focused on technical skill may not have download to avoid confusion and direct your focus on relevant information for the goal of the workout.

*Consider our Custom plans if you desire indoor training plans with structured downloads for each workout please.

Do you have an Irregular Schedule or Want a Custom Training Plan?

Consummate Athlete offers a 3 months Made For You Plan, which eliminate much of the friction of pre-made plans because it takes your schedule, goals, equipment, and abilities into account Learn about 3 Month Made For You Training Plans

Please feel free to Email Peter for more details

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:33:00 05:00:00
Strength x3
00:26:00 00:10:00
Other x1
00:07:00 00:30:00
Custom x1
00:27:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
07:33:00 05:00:00
00:26:00 00:10:00
00:07:00 00:30:00
00:27:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

~ Peter Glassford - Cycling Training Plans & MTB Coach - Ontario, Canada ~

Consummate Athlete - Cycling Coaching

Peter Glassford is a Mountain Bike Coach from Ontario, Canada

His business, Consummate Athlete helps busy adult athletes balance life and big adventures by focusing on Consistency, Confidence, Cross-training and Community! Our website offers articles and a podcast for anyone interested in a different perspective on endurance training as an adult.

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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