VO2MAX Builder Program (Power-Based) - 8 Weeks - 8-12 Hrs/Week

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:14

A STRUCTURED PROGRAM SPECIFICALLY DESIGNED TO INCREASE YOUR MAXIMUM OXYGEN UPTAKE (VO2MAX)


This plan has been built specifically for EXPERIENCED and ADVANCED Road, MTB and CX cyclists seeking build their VO2max for general fitness improvement and a competitive performance advantage.

KEY FEATURES:



  • Built using TrainingPeaks’ Workout Builder

  • All workouts exportable to .FIT, .ZWO, .ERG formats

  • Polarised Intensity Distribution

  • Large variety of interval workouts

  • All workouts designed for power meter users

  • Progressive TSS load for sustained improvement throughout 8 week period

  • Each workout’s purpose and key adaptations clearly communicated


PLAN GOALS:



  • Improve aerobic capacity over the course of the plan

  • Develop general aerobic endurance fitness in tandem

  • Create a fulfilling program that breeds motivation and enthusiasm to train

  • Build greater muscular endurance

  • Provide varied workouts for greater adaptive signalling


ADDITIONALLY INCLUDES:



  • Email support from Tom throughout the plan

Sample Day 1
1:45:00
100.9TSS
Supra-Threshold: 30S/30S Microbursts

25M warm up building up to 60-70% FTP.

4x 7M (30S @ 125% FTP/30S @ 50% FTP) with 3M active recovery between each block of microbursts.

Remaining time @ 55-65% FTP to cool down.

PURPOSE: Increase the maximal volume of oxygen the body can take in and deliver to the working muscles via the blood.

Sample Day 2
1:30:00
63.4TSS
Endurance: Steady Fasted Ride

1.5H @ 60-70% FTP in fasted state.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 3
1:00:00
24.62TSS
Recovery: Easy Ride

1H @ ~50% FTP.

PURPOSE: Allow the body to adapt and super-compensate to the stress of previous challenging workouts to enable greater fitness and performance. Also important for mental and muscular recovery to avoid burnout or injury. A recovery ride maintains the rhythm of training without adding additional stress.

Sample Day 4
1:30:00
62.99TSS
Endurance: Steady Ride

1.5H @ 60-70% FTP. 

Feel free to change up cadence and switch between the lower and higher end of Zone 2.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 6
1:40:00
121TSS
Supra-Threshold: 6x6M

20M warm up building up to 60-70% FTP.

6x 6M @ 105-108% FTP with 4M active recovery between each interval. Best done on shallow grade climb, standing on the pedals for most of the intervals.

Remaining time up to 1H40M @ ~55-65% FTP.

PURPOSE: Improve muscular endurance and lactate threshold, as well as improve body's ability to deliver large amounts of oxygen to working muscles.

Sample Day 7
2:45:00
116.2TSS
Endurance: Steady Ride

2H45M @ 60-70% FTP. 

Keep intensity in check wherever possible, but don't stress straying into Zone 1 on downhills or Zone 3 on steeper climbs.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 8
1:00:00
24.62TSS
Recovery: Easy Ride

1H @ ~50% FTP.

PURPOSE: Allow the body to adapt and super-compensate to the stress of previous challenging workouts to enable greater fitness and performance. Also important for mental and muscular recovery to avoid burnout or injury. A recovery ride maintains the rhythm of training without adding additional stress.

Tom Bell
|
tombell.co

I help Mountain Bike and Cyclocross athletes achieve peak cycling fitness through free proven training advice, as well as one-to-one coaching, structured training plans and private consultations.