This eight-week phase develops your VO₂ response through two structured key workouts each week.

The Squeeze uses short recoveries to drive breathing, heart rate and oxygen demand upward. The Stretch provides slightly longer recoveries, helping you maintain power while preserving the Green Light response.

Weeks 1–3 progressively develop the Squeeze and Stretch. Week 4 provides testing and recalibration. Weeks 5–7 develop and confirm the response, followed by recovery and absorption in Week 8.

The remaining sessions focus on Zone 2, with selected late-ride durability efforts. These assess your ability to preserve aerobic control, cadence, posture and power delivery after accumulating training cost.

Intensity is guided by repeatability and execution. Where 130% FTP is prescribed, treat it as an upper limit—not a target that must be forced.

The objective is more productive Green Minutes, not maximal suffering.

SQUEEZE → STRETCH → TEST → DEVELOP → ABSORB