2020 Micro: Tmax / Pmax Protocol - Matt McNamara
Matthew McNamaraAll plans by this Coach
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Here is something new for you! This is a World Tour proven protocol to get some nice gains in your top end fitness. Pmax is akin to your VO2max, but think of it more as a long sustained VERY HARD effort. Often we use 5min as a proxy for VO2max, this helps further refine your values via a graded exercise test to start, then we take that value and have you see how long you can sustain it (that's the Tmax) component. From there you follow a very straight forward 2x per week Tmax workout in concert with some aerobic endurance and sweet spot work on weekends. Weekly hours range from 6.5 - 11 over the 6 weeks you'll be working.
This program is applicable for road, mountain, cyclocross, gravel or track - we all need a better Pmax!! :)
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:01 hrs||4:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||9:01 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter