Intense Vo2max Booster for runners

Author

Ole-Morten Gilbu

All plans by this Coach

Length

9 Weeks

Typical Week

5 Run, 1 Strength

Longest Workout

3:00 hrs

Plan Specs

running beginner intermediate advanced masters pace based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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

Stats

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

Ole-Morten Gilbu

OMG Power

Bikerider in Sandefjord SK
Former coach in continental Team FixIT.no
Now coach in continental team Interpro Cycling Academy, T√łnsberg CK Elite and Sandefjord SK Elite

3rd place in Norway nationals TTT 2017 and 2018.
2nd place in Norway nationals TTT 2019.
Competitors in worlds TTT 2018

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

Back to Plan Details

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.

Intense Vo2max Booster for runners

$19.00 - Buy Now