Vo2 Beginner Training Plan

This training plan caters to time-constrained individuals seeking to enhance their fitness and Vo2 levels within a limited weekly schedule. The plan spans four weeks and consists of a diverse range of workouts.
These workouts are scheduled for three sessions lasting 45 minutes each during the week, and one session lasting 60 minutes on the weekend. The objective of this plan is to enhance endurance, strength, and power.

Prerequisites

You should have some level of previous fitness and experience cycling and using an indoor trainer.
You should be able to ride for at least 60 minutes at a moderate intensity.

This training plan is one mesocycle phase:

A mesocycle refers to a distinct phase within a training programme that is characterised by a specific set of training variables and objectives.
A mesocycle is a training block that is part of a larger training season called a macrocycle.
Mesocycles typically span a duration of three to four weeks and are strategically designed to attain a specific training objective.
An example of a mesocycle aimed at enhancing aerobic endurance could involve emphasising extended, low-intensity rides.
 
This 4 week blocks aim is to enhance Endurance, Tempo, and Vo2 strength.
If you planned to ride outside of this schedule, please concentrate on longer rides at a moderate intensity. Rate of Percieved Exertion (RPE 3-4).

Workouts

The workouts in this plan are designed to help you improve your cycling performance in specific areas.

Endurance rides: These rides are designed to build your aerobic fitness. You will ride at a moderate intensity for a long period of time. (RPE 3-4)

Tempo rides: These rides are designed to help you improve your lactate threshold. You will ride at a moderate to hard intensity for a moderate period of time. (RPE 7)

Vo2 Intervals: These rides are designed to help you improve your Vo2 power and speed. You will ride at a very hard intensity for a short period of time. (RPE 9)

Recovery

It is important to recover properly from your training in order to avoid injury and improve your performance. You should allow yourself at least one rest day per week. You should also listen to your body and take additional rest days if needed.

Nutrition

Proper nutrition is essential for optimal performance. You should eat a balanced diet that includes plenty of fruits, fats, and whole grains.

Hydration

It is important to stay hydrated during your training and racing. You should drink plenty of fluids, especially water. You should also drink sports drinks if you are sweating a lot.

Mental Preparation

Mental preparation is just as important as physical preparation for an FTP test. You should visualize yourself achieving your goal and believe in yourself. You should also be prepared for the challenges of the test and have a positive attitude.

Expected Results

You can expect to improve your Vo2 by 2-3% after completing this training plan. However, your results may vary depending on your individual fitness level and effort.

Conclusion

This training plan will help you improve your Vo2 and become a faster cyclist. However, it is important to remember that everyone is different and you may need to adjust the plan to fit your individual needs. If you have any questions or concerns, please consult with a qualified coach or trainer.

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