This plan is suitable for everyone who wishes to improve their Vo2Max by doing a specific training block dedicated to it.
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Before starting this plan, you should perform an all out 5 minute effort, to gain insight into (an approximation) of your Vo2Max power. The same test is repeated at the end of the 4-week period in order to assess the success of the plan. To perform the first 5 minute test, you can use the workout that is scheduled at the end of this plan.
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The plan is created in a way to suit most athletes / an average athlete, but please note that the power targets may vary in each athlete's individual case.
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The basic goal you are trying to achieve is to complete the workouts at an 9/10 RPE (Rating of Perceived Exertion) intensity, feel heavily laboured during intervals, breathing heavily, having your HR (Heart Rate) at or above 90% of your Max Cycling Heart Rate for as long as duration as possible. To achieve described goals, you can (should) adjust the power targets accordingly, if the targets are too high or too low for you.
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The plan is created in a way that the workouts gradually progress in difficulty, starting with workouts that should not feel that hard, towards progressively harder workouts. If you are struggling with completing the workouts, remind yourself - it's ok, it's supposed to be hard! Because of this, it's very important to prioritise recovery during workouts, so you start each session as rested as possible.
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The plan ends in the same way as it started - with the same 5 minute all out test that is used to assess how successful the training block has been.