2.8 - POWER: 8 Weeks VO2Max Intensive by Hunter Allen

Average Weekly Training Hours 11:35
Training Load By Week
Average Weekly Training Hours 11:35
Training Load By Week

This 8 week training plan is made for cyclists or triathletes who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This plan is made to improve your VO2 Max and get you to the next level of fitness. If you are at a plateau in your fitness then this is the plan for you to bust that glass ceiling and to the next highest threshold. This plan is VO2 Max intensive for a reason; prepare yourself for the intensity on a regular basis. I have blended the VO2 Max work with solid amounts of FTP work so that you'll continue to improve there as well. Stuck in a rut? Get this plan. It is built using the latest in power training principles and these are the workouts that I prescribe to my personal athletes. It is built on percentages so that no matter what your threshold power is you'll be able to use this plan. Go for it! I know you'll love it!

Sample Day 1
1:30:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 2
1:30:00
SHORT VO2MAX INTERVALS w/ TEMPO

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 4 x 3 minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 24-5). Spin easy for 10 minutes before completing MS2.
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MS2: Complete 1 x 30-minute Tempo (Power Z3, HR Z3, RPE 3-4) effort. Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected).
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
VO2MAX INTERVALS – 3 Minutes

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs. ------- MS1: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 6 x 3-minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 4-5). ------- CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
2:15:00
SWEET SPOT INTERVALS 3 x 15 with TEMPO

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3), with 3 x 1-minute fast pedals to wake up legs.
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MS1: Sweet Spot Intervals. Complete 3 x 15-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 4), with 5 minutes of rest and easy spinning between intervals. Then continue on to MS2...
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MS2: Complete one 45 minute effort at Tempo (Power Z3, HR Z3, RPE 3-4). Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected)
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CD: 10-15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
1:30:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for an easy spin!

Sample Day 6
4:00:00
ENDURANCE Ride with FTP & VO2

WU: 10-15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up your legs.
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MS1: Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) for the next hour. Flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100.
During the 2nd hour, get in 2 x 20 minutes at your FTP (Power Z4, HR Z4, RPE 4-5). Rest for 10 minutes between each effort at Endurance (Power Z2, HR Z2, RPE 2-3).
During the 3rd hour, get in VO2Max work. Complete 6 x 3 minutes at VO2Max (Power Z5, HR Z5, RPE 6-7) with 3-5 minutes rest in between each at Endurance (Power Z2, HR Z2, RPE 2-3). Ride in Endurance (Power Z2, HR Z2, RPE 2-3) for the remainder of the ride.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 7
4:30:00
ENDURANCE Ride

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs. ---------- MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain. --------- CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

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