Vo2 Max Develoment (Intermediate to Competitive)
What Does This Plan Do?
By following this plan, you should feel more energized as a rider, and your performance during efforts or climbs lasting 2-15 minutes should improve. You may also notice an increase in your threshold power (e.g., FTP).
This is achieved by targeting improvements in your VO2 max, also known as aerobic capacity, which refers to the maximum rate at which your working muscles can take in and utilize oxygen.
Who Is This Plan For?
Improving VO2 max is relevant to all cycling disciplines and is something most cyclists should incorporate into their training at some point.
This plan is especially beneficial for cyclists competing in short and/or varied disciplines, such as hill climbs, time trials, cross-country (XCO/XCM), road racing, cyclocross (CX), and circuit/criterium racing.
Athletes who describe themselves as having a 'diesel engine' (performing well over long durations but struggling to ride above threshold) may find this plan particularly helpful for enhancing short-term power and increasing their threshold.
The plan also includes regular opportunities for skill development, making it suitable for any cycling discipline.
Since this plan follows a polarized intensity distribution, with training intensities tailored to your fitness level, it is suitable for athletes of various abilities, including masters athletes, provided you have completed at least two months of training at a similar volume (e.g., 10-13 hours per week) recently.
Key Features
We are committed to making our plans stand out. We strive to provide an experience that closely resembles having a coach on hand, with plenty of guidance on how to maximize your training and clear information on what we aim to achieve both session by session and week by week to keep you motivated. Our plans are grounded in scientific principles and backed by over a decade of full-time coaching experience.
This plan includes:
- A comprehensive PDF user guide that provides information on how to implement the workouts correctly and how to adapt the plan if necessary.
- Structured sessions that can be automatically exported to your head unit or synced with training platforms like Zwift or TrainerRoad, and are rideable in ERG mode.
- An initial FTP test to help determine your training intensity zones, using a methodology refined for improved accuracy through work with hundreds of athletes.
What Does This Plan Do?
By following this plan, you should feel more energized as a rider, and your performance during efforts or climbs lasting 2-15 minutes should improve. You may also notice an increase in your threshold power (e.g., FTP).
This is achieved by targeting improvements in your VO2 max, also known as aerobic capacity, which refers to the maximum rate at which your working muscles can take in and utilize oxygen.
Who Is This Plan For?
Improving VO2 max is relevant to all cycling disciplines and is something most cyclists should incorporate into their training at some point.
This plan is especially beneficial for cyclists competing in short and/or varied disciplines, such as hill climbs, time trials, cross-country (XCO/XCM), road racing, cyclocross (CX), and circuit/criterium racing.
Athletes who describe themselves as having a 'diesel engine' (performing well over long durations but struggling to ride above threshold) may find this plan particularly helpful for enhancing short-term power and increasing their threshold.
The plan also includes regular opportunities for skill development, making it suitable for any cycling discipline.
Since this plan follows a polarized intensity distribution, with training intensities tailored to your fitness level, it is suitable for athletes of various abilities, including masters athletes, provided you have completed at least two months of training at a similar volume (e.g., 10-13 hours per week) recently.
Key Features
We are committed to making our plans stand out. We strive to provide an experience that closely resembles having a coach on hand, with plenty of guidance on how to maximize your training and clear information on what we aim to achieve both session by session and week by week to keep you motivated. Our plans are grounded in scientific principles and backed by over a decade of full-time coaching experience.
This plan includes:
- A comprehensive PDF user guide that provides information on how to implement the workouts correctly and how to adapt the plan if necessary.
- Structured sessions that can be automatically exported to your head unit or synced with training platforms like Zwift or TrainerRoad, and are rideable in ERG mode.
- An initial FTP test to help determine your training intensity zones, using a methodology refined for improved accuracy through work with hundreds of athletes.
What Does This Plan Do?
By following this plan, you should feel more energized as a rider, and your performance during efforts or climbs lasting 2-15 minutes should improve. You may also notice an increase in your threshold power (e.g., FTP).
This is achieved by targeting improvements in your VO2 max, also known as aerobic capacity, which refers to the maximum rate at which your working muscles can take in and utilize oxygen.
Who Is This Plan For?
Improving VO2 max is relevant to all cycling disciplines and is something most cyclists should incorporate into their training at some point.
This plan is especially beneficial for cyclists competing in short and/or varied disciplines, such as hill climbs, time trials, cross-country (XCO/XCM), road racing, cyclocross (CX), and circuit/criterium racing.
Athletes who describe themselves as having a 'diesel engine' (performing well over long durations but struggling to ride above threshold) may find this plan particularly helpful for enhancing short-term power and increasing their threshold.
The plan also includes regular opportunities for skill development, making it suitable for any cycling discipline.
Since this plan follows a polarized intensity distribution, with training intensities tailored to your fitness level, it is suitable for athletes of various abilities, including masters athletes, provided you have completed at least two months of training at a similar volume (e.g., 10-13 hours per week) recently.
Key Features
We are committed to making our plans stand out. We strive to provide an experience that closely resembles having a coach on hand, with plenty of guidance on how to maximize your training and clear information on what we aim to achieve both session by session and week by week to keep you motivated. Our plans are grounded in scientific principles and backed by over a decade of full-time coaching experience.
This plan includes:
- A comprehensive PDF user guide that provides information on how to implement the workouts correctly and how to adapt the plan if necessary.
- Structured sessions that can be automatically exported to your head unit or synced with training platforms like Zwift or TrainerRoad, and are rideable in ERG mode.
- An initial FTP test to help determine your training intensity zones, using a methodology refined for improved accuracy through work with hundreds of athletes.