• Who is this plan for?
This 5-week training plan is designed for intermediate-level athletes aiming to improve their VO2Max and 5-minute power. It is ideal for amateur athletes with busy work schedules during the week who have weekends free for more extended and focused training sessions. The plan includes a PRE and POST training period TEST to assess progress effectively.
• Goals and Abilities
This plan focuses on improving aerobic capacity, targeting individuals who have a solid endurance base but are looking to enhance high-intensity performance. Athletes should be comfortable with structured training and have previous experience managing moderate-intensity to high-intensity workouts.
• Communication Expectations
This plan is self-guided, it provides clear instructions and detailed session outlines to ensure athletes can follow the program independently.
• Equipment Requirements
To get the most out of this plan, the following equipment is recommended:
1. A power meter for accurate intensity tracking.
2. An indoor trainer or a safe outdoor area for interval sessions.
3. Access to a cycling computer for timing and pacing.
Optional: Heart Rate Strap to better manage the efforts and recovery tools like a foam roller or massage gun for post-session recovery.
•Testimonials:
“This program was exactly what I needed to take my performance to the next level. The structured sessions fit perfectly into my busy schedule, and I saw a noticeable improvement in my 5min power (a noticeable 3%) after just five weeks!” – Connor, amateur cyclist and weekend warrior.
If you’re ready to commit to a structured approach and unlock your high-intensity potential, this plan is your next step!