2.8 - POWER: 8 Weeks VO2Max Intensive - Plateau Buster (Workout Builder)

Average Weekly Training Hours 11:53
Training Load By Week
Average Weekly Training Hours 11:53
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
45.4TSS
ACTIVE RECOVERY (1:30)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR 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!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 2
1:31:00
112.7TSS
VO2 4 x 3/3 & TEMPO 1 x 30 (1:31)

WU: 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 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.
-------
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).
-------
CD: 15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:01:00
88.2TSS
ENDURANCE & VO2 6 x 3/3 (1:01) 10' CD

WU: 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 VO2 (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z24, RPE4-5).
-------
CD: 10 minutes of easy spinning in your ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 4
2:15:00
155.9TSS
SST 3 x 15/5 & TEMPO 1 x 45 (2:15)

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3), with 3 x 1-minute fast pedals to wake up legs.
-------
MS1: Race Winning Sweet Spot Intervals are intervals that are the exact replica of how most road races are won from a breakaway. The power profile produced is very specific and is a great interval to work on. Complete 3 x 15-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), with 5 minutes of rest and easy spinning between intervals. Start each interval with a sprint out of the saddle, go hard for 30 seconds, and then nail your wattage on your SST Goal. In the last 30 seconds get back out of the saddle and sprint for the finish line! Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) pace. Cadence: Self-selected. Terrain: Flat to low grade climbing.
------
MS2: Ride at TEMPO (Power Z3, HR Z3, RPE 3-4) for 45 minutes.
-------
CD: 15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
1:30:00
45.4TSS
ACTIVE RECOVERY (1:30)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR 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!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 6
4:00:00
292.8TSS
ENDURANCE, FTP 2 x 20/10 & VO2 6 x 3/5 (4:00)

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rest between to open up legs.
-------
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 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.
-------
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 7
4:30:00
249.7TSS
ENDURANCE Ride (4:30) 10' WU 5' CD

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
--------
CD: 5 minutes of easy pedaling.

Hunter Allen
|
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.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.