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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:50

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.

Sample Day 1
0:00:00
18.8TSS
Active Recovery (optional)

Take today completely off, or if you're in the mood to ride go for a very, very easy 30-60 minute spin.

Sample Day 2
1:11:00
75.3TSS
VO2max: (4) x 4'

Warm-up:
20-30 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 1-2 minutes before starting the main set.

Main Set:
(4) x 4' @ 110% FTP w/ 5' recovery
--> Use a low grade climb (<6%) or flat section of road. Avoid downhill sections of road and intersections. Try to spend 60-80 seconds of each interval out of the saddle. Spin very easy between each interval.

Cool-down:
10-30 minutes easy spinning; maximum 90 minutes rides time.

Sample Day 3
1:15:00
61.3TSS
Aerobic Endurance

Aerobic endurance ride today. Practice keeping steady pressure on the pedals going both uphill and downhill, with minimum fluctuations in power output and minimal coasting time. Make sure your nutrition and hydration is consistent from start to finish.
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It's been a hard week of intervals, and you're legs/mind might be a little. Keep today simple and just ride for the goal duration (60-90 minutes) and have some fun. If you want to ride another bike, such as your gravel or MTB this would be a great day to do it. Don't be afraid to include a few hard efforts today either if you're legs are feeling good, just make sure it doesn't turn into another interval day!

Sample Day 4
1:17:00
84.7TSS
VO2max: (6) x 3'

Warm-up:
20-30 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 1-2 minutes before starting the main set.

Main Set:
(6) x 3' @ 112% FTP w/ 4' recovery
--> Use a low grade climb (<6%) or flat section of road. Avoid downhill sections of road and intersections. Try to spend 45-60 seconds of each interval out of the saddle. Spin very easy between each interval.

Cool-down:
10-20 minutes easy spinning; maximum 90 minutes rides time.

Sample Day 5
1:00:00
25TSS
Active Recovery

Ride for 45-60 minutes at in Zone 1 HR/Power (very easy pace).

Sample Day 6
1:30:00
86.1TSS
Group Ride / Unstructured VO2max

The goal of today's group ride is to accumulate as much time above 110% of FTP as possible.

Warm-up:
20-30 minutes; gradually ramp up intensity throughout warm-up. Include a couple jumps out of the saddle to prepare your legs/lungs for action.

Main Set:
1. Group Ride - Join a group that's near your strength level or slightly stronger and hammer as much as possible. Avoid large spikes in power and instead focus on keeping power high/steady (>110% FTP) as often as possible.
2. If you can't get to a group ride the repeat either Tuesday or Thursday's intervals. Your choice!

Cool-down:
10-30 minutes easy spinning. Aim for a minimum of 60 minutes, and a max of 90 minutes total ride time today.
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The "workout details" are setup to demonstrate taking hard 30 second pull on the front of the group and then sitting in until your next opportunity to pull. It is not meant to be an actual workout or exactly replicate a group ride.

Sample Day 7
1:30:00
73.5TSS
Aerobic Endurance

Aerobic endurance ride today. Practice keeping steady pressure on the pedals going both uphill and downhill, with minimum fluctuations in power output and minimal coasting time. Make sure your nutrition and hydration is consistent from start to finish.
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It's been a hard week of intervals, and you're legs/mind might be a little. Keep today simple and just ride for the goal duration (90-120 minutes) and have some fun. If you want to ride another bike, such as your gravel or MTB this would be a great day to do it. Don't be afraid to include a few hard efforts today either if you're legs are feeling good, just make sure it doesn't turn into another interval day!

Kent Woermann
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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