Cycle 4 – VO₂max & MAP Development

This 6-week block focuses on raising maximal aerobic power and improving repeatability at high intensity.

After the threshold-focused work of the previous cycle, this plan shifts attention back to the top end of your aerobic system. The goal is to increase your VO₂max and your ability to repeatedly produce power close to maximal aerobic capacity.

Each week includes two key sessions:

• VO₂max intervals (typically 3–5 minutes) designed to maximise oxygen uptake and raise aerobic ceiling.
• MAP repeat intervals using short 30-second efforts that improve repeatability and high-intensity tolerance.

These sessions are supported by steady endurance riding to maintain aerobic durability and support recovery.

Over the course of the block you’ll gradually increase the total time spent at high aerobic intensity before tapering slightly in Week 5.

Week 6 reduces overall load and includes a MAP or ramp test to reassess your fitness and update training zones for the next cycle.

This plan is suitable for riders who have already completed the earlier cycles in the program or who have a solid aerobic base and are ready to reintroduce high-intensity work.

Consistency, pacing, and recovery are key to getting the most from this block.