Intense Vo2max Booster for runners

Average Weekly Training Hours 07:41
Training Load By Week
Average Weekly Training Hours 07:41
Training Load By Week

This plan has successfully increased Vo2max by up to 10% in liters, only with this block, on riders in Norwegian continental team.
All BT workouts has are build.
The plan should be followed by "Intensive Threshold Builder for runners" to take advantage of your newly acquired oxygen absorption.

Soon to be released

Sample Day 1
1:47:00
103.1TSS
Z5 5x5 min Vo2max +20 min sweet with ramp

Warm up with 8 min ramp up to FTP
5x5 min @110%
6 min recovery
20 min sweetspot @92%
Cool down

Sample Day 2
1:10:45
60.4TSS
Z5 3x(11x30:15 sec)

Warm up with 7 min ramp up to threshold.

3 sets with 5 min recovery:
11x30 sec @125% with 15 sec recovery.

3 min easy before 10 min @65% to wash out the lactate acid.

Cool down.

Sample Day 3
1:00:00
54.3TSS
Z1 Easy hour

This workout is just for recovery.
May you recover better with a day of?
Do it!

Sample Day 4
1:45:00
81.5TSS
Z5 6x3 min @120% + 4x2 min @121%

Warm up with ramp up to threshold
5 min easy
6x3 min 120%, 2 min easy
10 min easy
4x2 min 121%, 2 min easy
Warmdown ,

Sample Day 5
1:15:00
63.7TSS
Z5 6x4 min Vo2max

Warm up with 7 min ramp up to threshold.

6x4 min @112%

3 min easy before 10 min @65% to wash out the lactate acid.

Cool down.

Sample Day 6
1:00:00
54.3TSS
Z1 Easy hour

This workout is just for recovery.
May you recover better with a day of?
Do it!

Sample Day 7
1:10:45
60.4TSS
Z5 3x(11x30:15 sec)

Warm up with 7 min ramp up to threshold.

3 sets with 5 min recovery:
11x30 sec @125% with 15 sec recovery.

3 min easy before 10 min @65% to wash out the lactate acid.

Cool down.

Ole-Morten Gilbu
|
OMG Power

Bikerider in Sandefjord SK
Former coach in continental Team FixIT.no
Now coach in continental team Interpro Cycling Academy and Sandefjord SK Elite

3rd place in Norway nationals TTT
Competitors in worlds TTT 2018

Now I can help you increase your Vo2max or FTP in only 6-8 weeks!