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

Author

Tom Bell

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

3:30 hrs

Plan Specs

cycling intermediate advanced power based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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

Stats

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

Tom Bell

tombell.co

Individualised, data-driven performance coaching and training programs for MTB XCO, MTB Marathon and Cyclocross athletes. We combine our real-world, elite-level experience at national team, UCI MTB World Cup and World Championship-level with leading science and expert data analysis skills to provide effective and actionable programs for our athletes, all whilst offering the educational and motivational support needed for true potential to be reached.

Back to Plan Details

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.

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

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