VO2Max Intensive 8 Weeks

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VO2Max Intensive 8 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 2 Day Off

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling intermediate advanced power based hr 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.


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VO2Max Intensive 8 Weeks is a 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 12 - 16 hours per week (excluding Rest Weeks). You will need to be able to devote up to 8-1/2 hours of training on your weekends. Weeks 4 and 8 will be Recovery and Test Weeks.

These VO2 Max plans are designed to help you improve your VO2 Max or the volume of oxygen you can bring into your lungs. Training at Vo2 Max is accomplished by doing short, hard, intense intervals in the VO2 Max training zone (106-120% of FTP). A side benefit of training at VO2 training is that your FTP will also improve! Another reason to train at VO2 is to help get you out of a “slump” or if your fitness has “stagnated or plateaued” and you haven’t made any improvements in a while.

This plan is named VO2 Max intensive for a reason; prepare for this intensity on a regular basis!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:31

Sample Day 1

1:30:00
45.4TSS
ACTIVE RECOVERY (1:30)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 2

1:31:00
112.7TSS
VO2 4 x 3/3 & TEMPO 1 x 30 (1:31)

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 4 x 3 minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 24-5). Spin easy for 10 minutes before completing MS2.
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MS2: Complete 1 x 30-minute Tempo (Power Z3, HR Z3, RPE 3-4) effort. Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected).
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CD: 15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:01:00
88.2TSS
ENDURANCE & VO2 6 x 3/3 (1:01) 10' CD

WU: 15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 6 x 3-minutes at VO2 (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z24, RPE4-5).
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CD: 10 minutes of easy spinning in your ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 4

2:15:00
155.9TSS
SST 3 x 15/5 & TEMPO 1 x 45 (2:15)

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3), with 3 x 1-minute fast pedals to wake up legs.
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MS1: Race Winning Sweet Spot Intervals are intervals that are the exact replica of how most road races are won from a breakaway. The power profile produced is very specific and is a great interval to work on. Complete 3 x 15-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), with 5 minutes of rest and easy spinning between intervals. Start each interval with a sprint out of the saddle, go hard for 30 seconds, and then nail your wattage on your SST Goal. In the last 30 seconds get back out of the saddle and sprint for the finish line! Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) pace. Cadence: Self-selected. Terrain: Flat to low grade climbing.
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MS2: Ride at TEMPO (Power Z3, HR Z3, RPE 3-4) for 45 minutes.
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CD: 15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5

1:30:00
45.4TSS
ACTIVE RECOVERY (1:30)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 6

4:00:00
292.8TSS
ENDURANCE, FTP 2 x 20/10 & VO2 6 x 3/5 (4:00)

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rest between to open up legs.
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MS1: Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) for the next hour. Flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100. During the 2nd hour, get in 2 x 20 minutes at your FTP (Power Z4, HR Z4, RPE 4-5). Rest for 10 minutes between each effort at Endurance (Power Z2, HR Z2, RPE 2-3). During the 3rd hour, get in VO2Max work. Complete 6 x 3 minutes at VO2Max (Power Z5, HR Z5, RPE 6-7) with 5 minutes rest in between each at Endurance (Power Z2, HR Z2, RPE 2-3). Ride in Endurance (Power Z2, HR Z2, RPE 2-3) for the remainder of the ride.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 7

4:30:00
249.7TSS
ENDURANCE Ride (4:30) 10' WU 5' CD

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 5 minutes of easy pedaling.

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