VO2 Blaster (6 week)
Author
Eric Griffin
All plans by this CoachLength
6 Weeks
Typical Week
7 Bike
Longest Workout
2:30 hrs
Plan Specs
cycling road cycling intermediate masters power based
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Summary
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 info@mapleworkscoaching.com and we will help! Thank you for your purchase!
Stats
Sample Day 1
zone 1 nice and easy. Keep the gearing light and RPMs up in the 90s or higher.
Sample Day 2
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
zone 1 nice and easy. Keep the gearing light and RPMs up in the 90s or higher.
Sample Day 4
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
zone 1 nice and easy. Keep the gearing light and RPMs up in the 90s or higher.
Sample Day 6
HR zone 2 today.
Sample Day 7
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."