VO2Max Booster

Average Weekly Training Hours 03:45
Training Load By Week
Average Weekly Training Hours 03:45
Training Load By Week
Sample Day 1
1:00:00

VO2 max test

Five-minute all-out test.
Record Power and Heart Rate Data

20min incremental warm up
5min easy rolling
5min VO2 max test
30min Easy/medium rolling

Sample Day 2
1:00:00
Day 2

Calculate percentages from VO2Max results
20min incremental warm up
10 x (30+30sec) 100 / 50% VO2 Max
30min Easy/medium rolling

Sample Day 3
1:00:00
Day 3

10min incremental warm up
3 x (5+10min) 90% / 50% of your VO2 Max test result
5min Easy rolling

Sample Day 5
0:30:00
Day 5

10min incremental warm up
20x(15+15sec) 100% / 50% VO2 max test result
10min easy rolling

Sample Day 6
0:30:00
Day 6

10min incremental warm up
5min 70% VO2 max
3min 75% VO2 max
2min 80% VO2 max
5x(30+30sec) 100 / 50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min easy rolling

Sample Day 7
1:30:00
Day 7

10min incremental warm up
5min 70% VO2 max
3min 75% VO2 max
2min 80% VO2 max
10min 60% VO2 max
?? x (30+30sec) 100 / 50% VO2 max (close to your max repetitions, but no failure training)
15min easy rolling

Sample Day 8
1:00:00
Day 8

20min incremental warm up
3x (5+3min) 80% / 50% VO2 Max
16 min min medium/ easy rolling

Phil Jarvis
|
AerobicMonster.co.uk

Head Triathlon Coach Phil has been Coaching Triathlon since 2004 and is a fully Certified IRONMAN and British Triathlon Federation Coach. Phil has represented Great Britain at both Triathlon and Duathlon Age Group World Championships having finished a respectable 20th place at the World Sprint Triathlon Championships in Hamburg in 2007. Phil also competes in Cycling Time trials with personal bests of 20:42 for 10 miles, 52.57 for 25 miles, 1:52:51 for 50 miles and 3:59:59 for 100 miles.