VO₂ (1) TRAINING BLOCK
This block is part of a broader training system designed to help you apply core training principles to your situation.
Rather than prescribing a fixed plan, these blocks are meant to be used as templates — customized based on your available time, current fitness, and where you are in the season. The Annual Training Plan (ATP) provides the framework for making those adjustments.
When this block makes sense
-VO₂ (1) is most appropriate when:
-you’ve established a strong aerobic base and are ready for higher-intensity work
-you want to improve aerobic power and tolerance to hard efforts
-you recover well from demanding sessions
-your schedule and life stress allow for consistent intensity
This block concentrates VO₂ work during the week, with longer aerobic rides on the weekend. Hard group rides may be incorporated if you can tolerate three intensity days per week.
It’s recommended that you have a solid aerobic foundation before starting this block.
Overall workload can be scaled up or down depending on your availability, recovery, and goals.
This block can be followed as written, repeated, or modified. The goal isn’t to chase intensity for its own sake — it’s to observe how higher-intensity work affects fatigue, recovery, and consistency, and to use that information to guide your next decision.
Because VO₂ work carries a high physiological cost, this block is best used when you can support it with adequate recovery and when intensity will meaningfully move the needle for your season.
If you’re not already using the ATP, you can request access here:
👉 atp.trocycling.com
Note: A TrainingPeaks Premium account is required to modify workouts.
My mission is to help career-driven, masters cyclists crush. I do that through:
-1x1 coaching
-Sharing the systems I developed to self coach efficiently and effectively.