Ride hard with control. Recover to progress.
Cycling VO2max • 8 weeks • 4 rides/week • English
Progressive 2–4-minute intervals, supporting endurance and planned recovery.
Is this plan for you?
For riders training 3–5 hours/week for at least 6–8 weeks, familiar with intervals and comfortable riding 90–120 minutes. A current cycling FTP and power meter or power-measuring smart trainer are required. Beginners should build consistency first. Choose one main plan; do not add this whole block to a full triathlon plan or another demanding schedule.
What you receive
- 32 power-based structured rides with warm-up, work, recovery and cool-down.
- Six main VO2max sessions: 4 × 2, 5 × 2, 4 × 3, 4 × 3, 5 × 3 and 4 × 4 minutes. One hard ride per loading week.
- Eight weekly notes plus four guides: start here, FTP/IF/TSS setup, interval execution and final review.
- English workout descriptions and block labels, with clear effort guidance and options to reduce load. Optional Vietnamese reading is labelled.
Your weekly commitment
W1 4h05 · W2 4h25 · W3 4h29 · W4 3h00
W5 4h29 · W6 4h45 · W7 4h47 · W8 3h15.
Average 4h09/week; longest ride 2h05. Tuesday intervals or easy riding in recovery weeks; Thursday aerobic; Saturday endurance; Sunday recovery or rest. Monday, Wednesday and Friday rest. Weeks 4 and 8 reduce load without maximal testing.
Get started
- Apply with Day 1 on Monday. Read START HERE and set your current Bike Power FTP in TrainingPeaks.
- Calibrate equipment as recommended and check supported device syncing before the first ride. A working bike/trainer, helmet outdoors, safe route and fan indoors are needed.
- Start at the lower end of power ranges. %FTP is a starting point, not a fixed VO2 response for everyone. Do not sprint or chase heart rate.
- If power or technique fades, lower the target 3–5%, omit a repeat or ride easily. Rest when ill or fatigued; do not stack missed sessions.
What does $39 include?
The fixed eight-week English self-guided plan. Individual adjustments, daily coach analysis, equipment and TrainingPeaks Premium are separate. This is not a VO2max/lactate measurement or FTP test programme; no specific gain or finish time is guaranteed. Planned IF/TSS are estimates, not scores to chase.
Coach Dieu Xuan Trung | Gopeaks
Questions about selecting or using the plan: hello@gopeaks.coach.
Choose your next step
Cycling FTP Builder – 8 Weeks, English · Cycling VO2max – Vietnamese edition. Compare entry requirements and sample weeks; choose one main plan.
Gopeaks in Vietnam
Based in Ho Chi Minh City. Explore online endurance coaching for personal guidance and Gopeaks Academy for education. Services are separate; website resources are mainly in Vietnamese.
Triathlon coach and founder of Gopeaks in Ho Chi Minh City. A USA Triathlon Level II and TrainingPeaks Level 2 Coach, I help beginners and age-group athletes prepare for their first triathlon, improve race performance and build lasting fitness. My coaching combines structured training, performance analysis and practical guidance, with plans tailored to each athlete's goals, experience and available time.