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2021 Micro: Tmax / Pmax Protocol - Matt McNamara


Matthew McNamara

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6 Weeks

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Plan Description

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
Bike x6
9:01 hrs 4:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
9:01 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Matt McNamara

Sterling Sports Group

So, You're thinking of hiring a coach but how do you begin to sort the wheat from the chaff? Well, I think street cred and experience matters. I've been developing as a coach for over 25 years thru competition, education and experience. I coach both power and heart rate, incorporate your life into your training plan, and put a lot of focus on skills and tactical development instead of just power numbers and HIT.

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