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8 Week VO2Max Training with Lactate Clearance

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8 Week VO2Max Training with Lactate Clearance

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

EVOQ BIKE

All plans by this Coach
5 (6)

Length

8 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

This plan is great for any athlete looking to improve their VO2Max and train Lactate Clearance capacities, which is a great way to boost your FTP.

In this 8 week training block, you'll see improvements in aerobic capacity, increasing VO2Max, Lactate Clearance, and Functional Threshold Power. Climb better, attack with more watts, and become and overall stronger cyclist.

The communication for this plan is hands off. If you're more interested in a one-on-one coaching relatioship, contact Brendan Housler at brendan@evoq.bike.

It is best to have a heart rate monitor and power meter, although this can be completed without either, and done with rate of perceived exertion.

Here are our athlete testimonials: https://www.evoq.bike/testimonials

The goals of this Program is to:
-Maximize Duration
-Maximize Disciplined Time in Zone
-Focus on the physiological aspects of Lactate Clearance Capacity and VO2Max Capacity

Frequency Goals:
Aerobic Endurance: ALWAYS
Aerobic Power via VO2Max workouts, 1x a week
Lactate Clearance with 1x every week

Check out our popular blog posts here: https://www.evoq.bike/blog

Check out our YouTube here: https://bit.ly/2myMtnY

We can provide you with training plans for:
Road Races
Criteriums
Circuit Races
Time Trials
Gravel Races
Ultra Gravel
Ultra Cycling
Long Distance Rides
Gran Fondos
Medio Fondos
Piccolo Fondos
Cyclocross
Mountain Biking
Beginners
Intermediate
Advanced
Time Crunched Athletes
Power-based athletes
Strength Training
Gym Workouts

Race that we can help you with:
Dirty Kanza, DK200
Belgian Waffle Ride
Land Run 100
Gravel Nationals
SBT GRVL Steamboat Springs Gravel
HHH Hotter N Hell
Pace Bend
Lago Vista
Team Camps
Joe Martin Stage Race - JMSR
Sunny King Criterium
Iowa Wind and Rock
Assault on Mt. Mitchell
Barry Roubaix
OKC Pro/AM
Tulsa Tough
Cherohala Challenge
Cheaha Challenge
BC Superweek
Speed Week
Intelligensia
River Gorge
Tour of the Battenkill
Master's Nationals
Amateur Nationals
Rollfast Gran Fondo
Tough Skin 150
Six Gap Century - 6 Gap
Haute Route
Brent Bookwalter Gran Fondo
Hincapie Gran Fondo
Emmitt Smith Gran Fondo

How it Works

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Track Your Progress

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Training Plan Sample Week

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

Regeneration Ride + Yoga Stretches

Bike01:00:0025 TSSStructured Workout
1H @ 45-55% FTP, or feel free to take the day off the bike if needed.

This ride AT LOW INTENSITY allows the body to adapt from the previous workouts; this is when you actually get stronger.

This ride also maintains the rhythm of training without adding any further stress to the body.

Circulating oxygenated blood around the body and removal of any metabolic waste products that may be lingering in the muscles from these previous workouts takes place today.

More lactate is combusted as a fuel at a low power output than when completely resting, so there is some great recovery benefit from this easy ride.

Try to take a stress free route!
Details
Tuesday

Lactate Clearance 1

Bike02:00:00126 TSSStructured Workout
3 sets:
5 x (30S @ 120-125% FTP, 2M @ 75-85% FTP)

So three 12.5m blocks.

4-5M recovery (easy spinning) between interval blocks.

After this main set is complete, ride steadily for remaining time available (a further 30M-1.5H).

Purpose: 

This workout targets lactate clearance, by accumulating lactate during the over-threshold portions of each block, and then training the body to clear them by dropping just below the lactate threshold for short periods.

This will help to improve your lactate threshold, as you will be able to clear more lactate, and also ride longer at threshold, since the mmoL that will create the "oh crap i can't pedal hard anymore feeling!" will happen later on.

This workout is also effective for aerobic capacity (VO2Max training too), given the heart rate quickly rises and stays elevated throughout.

From a power perspective, accumulating time at 85% VO2Max which has been shown to be enough of a stimulus to create a noticeable improvement.
Details
Wednesday

Endurance

Bike02:00:0098 TSSStructured Workout
Zone 2, 65-75% FTP

The goal of these rides is to keep the pedals moving in Zone 2; avoid zone 1 as much as possible; ideally less than 10% of the ride (if you live near mountains, use common sense and don't kill yourself on descents worrying about Z1 time!

https://www.evoq.bike/blog/2019/1/11/using-cycling-endurance-rides-to-make-massive-gains

Really try to avoid surges going over 90% FTP, aka above Zone 3. Zone 3 is okay on steeper climbs.

These rides improve your aerobic endurance and are a massive building block to becoming a stronger cyclist.
Details
Thursday

VO2Max: 3 and 5m Intervals + Hard Starts

Bike02:04:00139 TSSStructured Workout
See workout notes below; these are alternating 3m and 5m hard start efforts. The 3m efforts should be slightly higher wattages, and hopefully make the 5m a bit less horrible!

We utilize vo2max efforts to increase the maximal volume of oxygen the body can take in and deliver to the working muscles.

The hard starts are used in this workout to speed up the VO2 kinetics (the speed at which a % of VO2max can be reached), thus reducing the anaerobic energy need for a given effort.

Since these intervals are just slightly above the lactate threshold, we can possibly improve lactate clearance ability, which in turn helps increase lactate threshold power.

VO2Max is the maximal amount of oxygen that can be inhaled and used by the body to produce energy. This is extremely important in endurance sports, like cycling, which are mainly aerobic. This means that we use oxygen to create energy to pedal the bike. You can read more about this in the blog here:

https://www.evoq.bike/blog/about-vo2max-cycling-workouts

Heart rate and stroke volume are both important factors for performance, as more blood can get pumped (overall, and per beat), when we exercise at higher intensity. The maximal aerobic power, or classic 110-120% VO2Max intervals, work on this side of the equation. This highlights how the heart, lungs, and blood contribute to our aerobic power.
Details
Friday

Regeneration Ride + Yoga Stretches

Bike01:00:0025 TSSStructured Workout
1H @ 45-55% FTP, or feel free to take the day off the bike if needed.

This ride AT LOW INTENSITY allows the body to adapt from the previous workouts; this is when you actually get stronger.

This ride also maintains the rhythm of training without adding any further stress to the body.

Circulating oxygenated blood around the body and removal of any metabolic waste products that may be lingering in the muscles from these previous workouts takes place today.

More lactate is combusted as a fuel at a low power output than when completely resting, so there is some great recovery benefit from this easy ride.

Try to take a stress free route!
Details
Saturday

Endurance

Bike04:00:00202 TSSStructured Workout
Zone 2, 65-75% FTP

The goal of these rides is to keep the pedals moving in Zone 2; avoid zone 1 as much as possible; ideally less than 10% of the ride (if you live near mountains, use common sense and don't kill yourself on descents worrying about Z1 time!

https://www.evoq.bike/blog/2019/1/11/using-cycling-endurance-rides-to-make-massive-gains

Really try to avoid surges going over 90% FTP, aka above Zone 3. Zone 3 is okay on steeper climbs.

There are undoubtedly big endurance, cardiovascular and muscular benefits from long rides, especially when done twice a month.

The goal is to get tired from the duration, not the intensity.

These will not only make the other weekend rides feel shorter, but your cardiovascular and muscular system will reap massive benefit.

Just because it is "only zone 2" does NOT mean it will be easy.

Use this to work on the aerobic engine by keeping the legs spinning. Shoot for less than 10% of zone 1!

These rides improve your aerobic endurance and are a massive building block to becoming a stronger cyclist.
Details
Sunday

Endurance

Bike04:00:00202 TSSStructured Workout
Zone 2, 65-75% FTP

The goal of these rides is to keep the pedals moving in Zone 2; avoid zone 1 as much as possible; ideally less than 10% of the ride (if you live near mountains, use common sense and don't kill yourself on descents worrying about Z1 time!

https://www.evoq.bike/blog/2019/1/11/using-cycling-endurance-rides-to-make-massive-gains

Really try to avoid surges going over 90% FTP, aka above Zone 3. Zone 3 is okay on steeper climbs.

There are undoubtedly big endurance, cardiovascular and muscular benefits from long rides, especially when done twice a month.

The goal is to get tired from the duration, not the intensity.

These will not only make the other weekend rides feel shorter, but your cardiovascular and muscular system will reap massive benefit.

Just because it is "only zone 2" does NOT mean it will be easy.

Use this to work on the aerobic engine by keeping the legs spinning. Shoot for less than 10% of zone 1!

These rides improve your aerobic endurance and are a massive building block to becoming a stronger cyclist.
Details

Tuesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
13:59:00 04:30:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
13:59:00 04:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

EVOQ.BIKE

EVOQ.BIKE

EVOQ.BIKE is a group of coaches that use a holistic approach that combines data analytics, intensely personalized physical and mental training, and our genuine desire to help you be the best athlete you can be.

We are rigorously committed to evolving our understanding of performance optimization. This goes beyond just watts on a bike and a training calendar.

EVOQ is a team - we all still train and race ourselves, and are committed to making you faster!

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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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