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VO2max to the Max! 4 Week Power Based Plan - Beginner / Intermediate

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Kent Woermann

All plans by this Coach
No Ratings

Length

4 Weeks

Refund Policy

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

VO2max to the Max! 4 Week Power Based Plan - Beginner / Intermediate
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This plan is built for a beginner/intermediate level athletes that want to increase their power for any event that requires huge efforts over sustained periods. This plan is especially good for athletes targeting road racing, gravel racing, and XC or marathon MTB races.

Be ready to work, because this plan starts hard and stays hard for a solid 3 weeks! The final week includes a short taper that will lead into your big event on the final weekend. Throughout the plan you'll need to stay on top of your nutrition, hydration, sleep, and general recovery.

Prerequisites:
• An accurately set FTP - If you're unsure of your current FTP I recommend spending a week going through our free "Power Test Week" plan before beginning this plan.
• A solid fitness foundation - This plan will be effective no matter your starting point, but to truly reap the rewards of such an intensive plan it will help tremendously to have a solid foundation of fitness to build upon. We recommend a minimum of 4 weeks of aerobic base training before beginning this plan.

Recommendations:
• Plan to eat or drink a post-workout meal with 15-25g/protein and 60-100g/carbohydrate (1:4 ratio) after every training ride.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex7
6:50 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:50 hrs 1:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kent Woermann

Move Up Endurance Coaching

Move Up Endurance Coaching is a Kansas City based company geared towards helping competitive and goal driven cyclist reach the next level. We offer 1-on-1 coaching, monthly coaching plans, consulting, skill clinics, and personal training.

We currently work with athletes pursuing the following cycling disciplines;
--> Road
--> Mountain Bike
--> Cyclocross
--> Gravel / Ultra Endurance