Matthew McNamaraAll plans by this Coach
We've all sought the magic bullet, that perfect workout or protocol that turns a mule into a greyhound. It doesn't exist! There is no perfect workout or program or protocol that works for everyone and produces championship winning performances - BUT...there are many versions of high performance programs that DO give you a significant bump in performance measures. In this case we're looking at sustained VO2max effort power, defined here as performance gains in 8 minute workouts AND pre and post protocol VO2max testing.
Luckily, this program is that!
This program is based on the research of Bend Ronnestadt and Stephen Seiler, two highly regarded researchers in physiology of performance. You'll tackle a hard first week with five HIT workouts, then a more modest 1 HIT per week over the next four. Good fun! A summary/info PDF is included on the first day to give you important insights and details on the program. Every workout includes the proper .ERG workout file for use on your smart trainer, so it's perfect for an indoor regimine, but workouts are also easily adapted to outdoors as well - just follow the protocol and you're on your way!
NOTE: The Seiler workouts require a HRM to be performed correctly - it's based on hitting a high % of max HR, so be sure you have one that connects to your power file etc :)
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?