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The MIni VO2 Max Squeeze & Stretch Plan

Browse More Plans

The MIni VO2 Max Squeeze & Stretch Plan

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
4.87 (31)

Length

3 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

Includes 12 specially designed VO2 max workouts to progress your fitness by using a squeeze and stretch method designed by Coach Scott at Kinetic Cycle Coaching

You have the option of 3 x TESTS at the start of the plan Choose the test that suits your goals

There is video guidance at the start of the plan to support you

How it Works

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Workout and Analyze

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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

Pre Test 1 Option - The 5 min Power Test

Bike00:44:0043 TSSStructured Workout
You warm up for at least 20 mins

This warm up is easy to follow

Progress your intensity gently for 20 mins and then hit 4 x 20 secs at zone 5 with 40 secs recovery

Take 5 mins and then hit your 5 min effort

Watch the test video to get an idea
Details

Pre Test 2 Option - The (MMP) Min Power Test

Bike00:40:0027 TSSStructured Workout
You warm up for at least 20 mins

This warm up is easy to follow

Progress your intensity gently for 20 mins and then hit 4 x 20 secs at zone 5 with 40 secs recovery

Take 5 mins easy spin before hitting the minute effort

Watch the test video
Details
Tuesday

Kinetic Cycle Coaching VO2 Max Stretch & Squeeze #1

Bike00:51:3051 TSSStructured Workout
In this effort you have 4 main blocks and we start to squeeze and stretch of the recovery phase during blocks 3 and 4

You start with 10 mins warm up - PLEASE take longer if want but just ease into the first efforts The 3 x 20 secs with 40 secs easy is part of the warm up!


Block 1: 6 x 30 secs at Z5 with 30 secs recovery

2 mins off

Block 2: 6 x 30 secs at Z5 with 30 secs recovery

2 mins off

Block 3: 3 x 30 secs at Z5 with 15 secs recovery then 3 x 30 secs at Z5 with 30 secs recovery

Block 4: 3 x 30 secs at Z5 with 15 secs recovery then 3 x 30 secs at Z5 with 30 secs recovery

Enjoy

10 mins minimum cool down spin - add more spinning if you have time but keep it steady
Details
Wednesday

Midweek Rest

Rest
No detail
Thursday

Kinetic Cycle Coaching VO2 Max Stretch & Squeeze #2

Bike00:48:3047 TSSStructured Workout
We kick things off with something simple BUT with a kick.

I have explained the concept of squeezing and stretching in the intro video BUT know you have to get your head down and deliver

In this session you are going to work over 20 secs and then 60 secs.

The 20 sec efforts are set at 120-130% FTP BUT you have 30 secs recovery and then flip to 20 secs.

Then you finish with 3 x 60 secs at 110-120% FTP. This format will grow in terms of intervals but get used the 3 x 60 sec efforts as they appear often!

10 min warm up

The first 4 BLOCKS repeat at - 4 x 20 secs at 120-130% FTP with 20 secs easy into 3 x 20 secs at 120-130% FTP with 30 secs easy


THEN hit 3 x 1 min at 106 -110% with 30 secs recovery


10 mins cool down
Details
Friday

Zone 1-2 Recovery Spin

Bike01:00:0037 TSSStructured Workout
Details
Saturday

Zone 2 Builder

Bike01:30:0058 TSSStructured Workout
Minimum of 90 mins with at least 60 mins in zone 2
Details
Sunday

Rest Day

Rest
No detail

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
05:55:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
05:55:00 01:30:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

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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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • 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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