VO2 Blaster (6 week)

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week

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! If you have any questions, email us at info@mapleworkscoaching.com and we will help!

Sample Day 1
1:00:00
active recovery

zone 1 nice and easy. Keep the gearing light and RPMs up in the 90s or higher.

Sample Day 2
1:00:00
VVO2 intervals or test

VVO2 intervals are done at 6MMP (Mean Maximum Power). Equal rest interval. Be sure to warm up well. Up to you how, but at least 20-30 min with light efforts up to some tempo and a sprint or two is deal.

Sample Day 3
1:00:00
active recovery

zone 1 nice and easy. Keep the gearing light and RPMs up in the 90s or higher.

Sample Day 4
1:00:00
VVO2 intervals

VVO2 intervals are done at 6MMP. Equal rest interval. 2x3m (so 2 intervals of 3 min each with 3 min rest between intervals).

Sample Day 5
1:00:00
active recovery

zone 1 nice and easy. Keep the gearing light and RPMs up in the 90s or higher.

Sample Day 6
2:00:00
Endurance Ride 2hr

HR zone 2 today.

Sample Day 7
1:15:00
65TSS
Tempo Burst 3 x 10 minutes

Warm up well for 10 - 15 minutes in Zone 2. Then complete 3 x 10 minute Tempo Burst. Ride at tempo and do a burst every 2 minutes of 8 - 12 seconds in Zone 6. Rest for 5 minutes between efforts.


Bursts are meant to help emulate the ebb and flow nature of cycling, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel


Perform the effort at tempo/Zone 3, then 'burst' out of the saddle for the prescribed duration, then return to tempo. You should feel like you are working but not "suffering."

Eric Griffin
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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.