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VO2 Blaster (6 week)


Eric Griffin

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6 Weeks

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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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Plan Description

This is a intense 6 week block designed to smash your VO2 system and quickly boost your fitness. You will pull up your threshold and fire up that top end turbo. Couple this with an endurance/threshold block before and a super fast/taper block after for a really complete training plan that could carry you through a season.

For this plan, we are focusing on peak power output. It is best to test for this specifically rather than go off any threshold or FTP test or measurement.

You can either use your best 6m power in recent times, or go out and smash a 6m test (warm up appropriately). You can also do a ramp test. Start riding at 100w and increase your power output by 30w every 1m until you crack. The number you put out at the end is your peak power. Use this for the target wattage in the intervals.

In this plane we use some abbreviations:
VVO2 = velocity at VO2
s = seconds
m = minutes
RBI = rest between intervals
RBS = rest between sets
MMP = mean maximal power

This can easily be adapted to cyclocross season. Do the Tue workouts on the road and Thu workouts on a cross course or in a park!

This plan will be updated frequently. so be sure to check back after you are done with a block by unapplying and reapplying it again.

If you have any questions, email us at and we will help! Thank you for your purchase!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
8:35 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
8:35 hrs 2:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Eric Griffin

Mapleworks Endurance Coaching

Mapleworks Coaching Solutions exists to help people reach their goals by understanding each individual's objectives, collaboratively generating a path to success. A coach brings several things to the table to help improve performance: an objective perspective, outside accountability, specialized knowledge, and time. The most important of these is being an objective outsider. A coach is more than a trainer. We work with you to win, to accomplish objectives, not to just increase your fitness.

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