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2 Week VO2 max BOOSTER

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2 Week VO2 max BOOSTER

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Scott Maclean

All plans by this Coach
5 (4)

Length

2 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

In this plan you will find an intense series of workouts that are guaranteed to push up your VO2max.

They are designed for indoors and work best over a 2 week period BUT they can be extended by spacing them out over 3 -4 weeks.

Listen to video that I have created that will help you follow the intensities


https://www.loom.com/share/820cbcad30bc4b17a4ff102edd074f36

If you need support then please email coach Scott at

kineticcyclecoaching@gmail.com

You can also access support from Kinetic' Facebook Group at

https://www.facebook.com/groups/Kinetic365/

Enjoy

How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Intro Effort: VO2 Drift 3 x (8/7/6 x 30 + 30 secs) with 3 min bridge

Bike00:42:0051 TSSStructured Workout
In this session you will expose your system to the drift effect of VO2 efforts - They will feel easy (well doable at the start) but just let the drift take effect

The warm up is 15 mins with 3 x 15 sec efforts at 110% at the end (NOT SPRINTS)

Then 8 x 30 secs at VO2 levels with 30 secs recovery.

Easy spin for 3 mins

Then repeat but at 7 intervals and then finish with 6 intervals

So in total you 21 intervals so 10.30 mins at VO2 intensity - easy eh :)
Details
Tuesday

Optional Zone spinning to recover and stay activated

Bike01:00:0049 TSSStructured Workout
Easy spinning

RPE scale 5-6

REST today if you want
Details
Wednesday

6 min VO2 blocks x 3 at 8 x 30 secs on and 15 secs off

Bike00:49:1562 TSSStructured Workout
https://www.loom.com/share/8ea942c67a1f45bb81f60213ce04ad8d

In this session I want to extend to 6 min blocks with 8 efforts and the full 2:1 ratio. Sounds hard but it's very manageable.

I have created a small block of 3 at the start like last week - use this as final part of the warm up.

Then easy for 3 mins before you start the first block. Aim to keep the power controlled at the start. But start to push harder if you have more in the tank. Don't go beyond the 15 secs recovery so get your eyes on the clock.

Enjoy
Details
Thursday

TNT Session - only 11 efforts and under 40 mins BUT 2:1 ratio (what's that coach?)

Bike00:39:0054 TSSStructured Workout
TNT session is an explosion as your doing efforts at a 2:1 ratio

40 secs on with only 20 secs off

You start with 3 at 120-150% FTP

spin for 3 mins - easy eh

Then do 4

spin again

then do 5

THEN after 3 mins spin again you do full gas 1 min effort - everything you have left

BOOM - enter cool down - well done
Details
Friday

Rest Day

Rest
You made it the rest day - well done
Details
Saturday

Alpe d'Kinetic - Long Hill before 5 min solo breakaway win

Bike00:52:0057 TSSStructured Workout
BOOM - sweaty mess at the end of this.

Like the Col d'Kinetic but with one long climb and then a longer solo break of 10 mins

You ramp up the hill - but you stay just below threshold. You have 4 x 5 min ramps so 20 min climb.

Then you recovery BUT at 70-80% as you spin downhill.

Then punch the pedals with 4 x 30 secs hard with 30 secs off. Then work into that 10 mins effort to hold of the chasing pack. Pace it right - enjoy it
Details
Sunday

Optional Zone spinning to recover and stay activated

Bike01:00:0049 TSSStructured Workout
Easy spinning

RPE scale 5-6
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
05:39:00 01:43:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
05:39:00 01:43:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Scott Maclean

Kinetic Cycle Coaching

Scott Maclean is an international level coach and bike fitter with over 30 years experience. Coach Scott has a proven track record that spans the full spectrum of cycling levels and abilities that stretches from Olympic athletes to absolute beginners.
Scott works with all age groups and offers one to one personalised coaching and training, club and team coaching seminars, training camps, bike fits, DNA testing, nutritional planning and motivational support.

View all Training Plans by this Coach
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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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