Welcome to the VO2 Max Power Plan
Thank you for viewing or purchasing this training plan. Whatever your cycling goals, this programme is designed to improve your power at VO2 max and enhance overall performance.
What is Power at VO2 Max?
Power at VO2 max is the power you can sustain while working at your maximum oxygen uptake. This effort typically lasts around 3–8 minutes, depending on the rider.
Improving VO2 max power can also boost performance at lower intensities, helping raise your overall aerobic capacity.
Who is This Plan For?
This plan is for cyclists with a solid endurance base, ideally after at least six months of consistent training.
It targets VO2 max from the high-intensity end of the spectrum and works best alongside a foundation of regular endurance riding.
It suits riders preparing for races, sportives, time trials, events, or general performance goals. If using it before an event, allow one to two easier recovery weeks after completing the plan.
Key Elements of the Plan
The plan begins with two assessment sessions to set baseline values and track progress.
Ramp Test
The ramp test estimates your Maximum Aerobic Power (MAP), which is used to guide many of the interval intensities in the programme.
Fatigue Resistance Test
This test measures your ability to maintain performance when fatigued, making it especially useful for racing and performance-focused riders.
Training Intensity
Most key interval sessions are performed at around 90–100% of MAP, based on the power achieved during the final minute of your ramp test.
The plan starts with shorter micro-intervals such as 30/30s and 40/20s, then progresses towards longer VO2 max efforts including 4 × 4-minute intervals.
How Progression is Achieved
Progression comes mainly from increasing accumulated time at VO2 max intensity, one of the most effective ways to improve aerobic power.
Recovery and Supporting Sessions
High-intensity workouts are balanced with easier Zone 2 and recovery rides. For best results, follow the plan as prescribed.
Avoid adding extra threshold or sweet spot sessions around VO2 workouts so you can complete the hard sessions with quality and recover properly.
Need Help?
If you're unsure whether this plan is right for you or how to fit it into your training, please get in touch. I’ll be happy to help.
Wishing you every success with your training and cycling journey.
Hi, my name is Colin from Tried and Tested Cycle Coaching. I've been cycling for 15+ years and my primary focus has been on the road, both in terms of road racing and time trials with a high degree of success. I've learnt a lot in those years from reading and studying the science and from listening to others, that journey never stops. I still enjoy racing at a high level in the amateur ranks as a master and I'm now looking to pass on that knowledge and help others achieve their goals.