VO2 max intensive module

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:11

This 4 week module using standard periodization focuses on increasing your VO2max by training at the edge of the aerobic/anaerobic threshold early in the week while opening up some specificity later in the week followed by threshold work. Each week builds upon the last and uses progressive overload theory.

4 intervals sessions, 2 easier sessions, and 1 rest day per week are ideally executed using power but can utilize HR as well with some instruction.

Option to substitute a challenging group ride or low-priority race or event on the weekend as well for the advanced cyclist.

Must know your FTP to complete this module.

If you are using a smart trainer or 3rd party training software, then you can use these tips to execute on that platform.
- Structured workout export http://bit.ly/2r6gz3P
- Structure workout FAQ http://bit.ly/2yBH4Si
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Sample Day 1
0:47:30
31.3TSS
Recovery with Descending Aerobic Spin ups (DI)

Sample Day 2
1:07:00
81.3TSS
VO2max Intervals 5x3

Sample Day 3
1:09:00
88.1TSS
5x5min Lactate Tolerance (LTT)

Sample Day 9
1:13:00
91.3TSS
VO2max Intervals 6x3

Sample Day 10
1:19:00
102.6TSS
5x6min Lactate Tolerance (LTT)

Sample Day 16
1:19:00
101.3TSS
VO2max Intervals 7x3

Sample Day 17
1:18:00
101.7TSS
6x5min Lactate Tolerance (LTT)

Daniel Matheny
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Matheny Endurance

Matheny Endurance is focused on improving performance in all athletes with coaching, camps, wellness, testing, consulting & race tactics based in science that relate to real-world application.