Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

🚀 Rocket Your Fitness: 8-Week VO2 Max Training Plan + Free Coach Access

Browse More Plans

🚀 Rocket Your Fitness: 8-Week VO2 Max Training Plan + Free Coach Access

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Thomas Mortelmans

All plans by this Coach

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


Boost Your Performance: 8-Week VO2 Max Training Plan

Ready to amplify your aerobic power and take your cycling to the next level? Our 8-Week VO2 Max Training Plan is designed to maximize your high-intensity power, improve oxygen utilization, and elevate your overall performance. Compatible with Zwift, Wahoo, Garmin, MyWhoosh, and Rouvy, this plan is your gateway to unparalleled gains in cycling fitness.

Comprehensive Training Plan Overview
This 8-week program combines scientific principles and expert guidance in a phased approach to progressively enhance your VO2 max and high-intensity endurance.

Phase 1: VO2 Max Development and Aerobic Capacity (Weeks 1-4)
The first four weeks focus on structured high-intensity intervals targeting your VO2 max range, specifically by combining Seiler and Ronnested intervals. These sessions increase your body's ability to utilize oxygen effectively, boosting power output during sustained efforts.

Phase 2: Extending time spent at Vo2 Max (Weeks 5-8)
The final phase transitions to High Intensity Decreasing Interval Time (HIDIT) intervals, combined with Ronnested and Seiler workouts. These sessions prepare you for real-world challenges, enhancing your ability to repeatedly perform at maximum intensity during demanding conditions.

Why Choose Our Training Plan?
Affordable and Accessible
We offer a premium training experience without breaking the bank, making advanced cycling performance attainable for all.

Evidence-Based Workouts
Each workout is rooted in cutting-edge exercise science, ensuring you train smarter, not harder.

Training Stress Score (TSS) Integration
Your workload is carefully monitored and adjusted based on TSS metrics, ensuring a balance between challenge and recovery as your fitness improves.

Seamless Platform Compatibility
The plan integrates seamlessly with popular apps like Zwift, TrainerRoad, and others via TrainingPeaks Workout Builder for a smooth, personalized experience.

Free Professional Coaching
Start strong with complimentary email access to a professional cycling coach. Get help setting your training zones to ensure your efforts are tailored to your current fitness level for maximum efficiency.

Start Your High-Intensity Cycling Journey Today!
Transform your aerobic power and smash your cycling goals with our 8-Week VO2 Max Training Plan. Experience a science-driven approach to performance improvement, guided by expert coaching and optimized for results. Start now and unleash your full potential!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

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

No Planned Workouts

No content
No detail
Tuesday

30/15s Intervals - Rønnestad Vo2 Max Booster - 10 reps

Bike00:50:3064 TSSStructured Workout
The Rønnestad 30/15 intervals are a highly effective training method designed to significantly improve both aerobic and anaerobic capacity. Named after Norwegian sports scientist Dr. Bent Rønnestad, these intervals involve repeated short bursts of high-intensity effort followed by brief periods of active recovery. This approach enhances VO2 max, lactate threshold, and overall cycling performance. Proper fueling before, during, and after each session is crucial to maximize the benefits and ensure optimal recovery.

Session Focus
Objective: The primary aim of Rønnestad 30/15 intervals is to push the cardiovascular system to its limits, thereby increasing the maximum amount of oxygen the body can utilize (VO2 max) and improving the ability to sustain high-intensity efforts. This type of interval training also enhances the body's efficiency in clearing lactate, allowing for better performance during sustained hard efforts.
Details
Wednesday

No Planned Workouts

No content
No detail
Thursday

AE1. Steady Zone 2

Bike01:00:0048 TSSStructured Workout
Workout Description:

Ride Focus: Aim to ride in power zones 2. This can be done on a flat course or using an indoor trainer.

Intensity should be stable throughout the interval

Heart Rate Monitoring: Your heart rate should remain stable during the last 40 minutes of the ride, it can slightly increase in the beginning.

Feedback Collection: After each session, reflect and note your experience. Were the intense intervals too challenging, or perhaps too lengthy? Monitoring your heart rate can provide crucial insights.

Hydration Tips:

Pre-Ride Hydration: Drink water regularly in the hours leading up to your ride to ensure you start well-hydrated.

During the Ride: Aim to sip small amounts of water or an electrolyte drink every 15-20 minutes to maintain hydration levels, especially during longer rides.

Post-Ride Rehydration: Rehydrate with water and an electrolyte drink to replenish any fluids lost during your ride.

Cadence Tips:

Optimal Cadence Range: Try to maintain a cadence between 85-95 RPM for most of your ride. This range is typically efficient for endurance cycling.

Cadence and Intensity: Pay attention to how your cadence correlates with your power zones. A consistent cadence can help maintain a steady power output.

Nutrition Tips:

Pre-Ride Nutrition: Eat a balanced meal rich in carbohydrates and moderate in protein about 2-3 hours before your ride to ensure adequate energy levels. Can be done also in the morning with fast carb intake

During the Ride: For rides over an hour, consider consuming a carbohydrate source (like a banana, energy bar, or gel) every 45-60 minutes to maintain energy.

Post-Ride Nutrition: Within 30 minutes of completing your ride, consume a meal or snack that includes both carbohydrates and protein to aid in recovery and muscle repair.

Remember, individual needs can vary, so it's important to listen to your body and adjust these tips as necessary. Keep track of how you feel during and after your workouts to fine-tune your hydration, cadence, and nutrition strategies for optimal performance and recovery.
Details
Friday

Seiler - 102% FTP - 6 min

Bike00:50:0063 TSSStructured Workout
Session Focus: The Seiler Intervals Workout is designed to significantly boost your VO2 max and overall cycling performance by incorporating high-intensity efforts followed by adequate recovery periods. These intervals are based on the research of Dr. Stephen Seiler, emphasizing the importance of polarized training to maximize aerobic and anaerobic capacity.

Interval Structure: The session consists of multiple high-intensity intervals, typically performed at or above 90% of your maximum aerobic capacity, followed by recovery periods that allow partial recovery while maintaining an overall aerobic effort.

The intensity of these workouts will progress gradually. Adjust the intensity as needed.

For more information, refer to Seiler's paper: "Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training."
Details
Saturday

Longer Endurance Ride with AE1 Intervals

Bike02:35:00116 TSSStructured Workout
Goal of the training is to spend time close to LT1.
The training should feel progressively tougher to maintain. If it feels that you are leaving Zone 2 and transitioning into Tempo (Zone 3), reduce intensity.
Details
Sunday

AE1. Steady Zone 2 - 1.5 hours

Bike01:00:0048 TSSStructured Workout
Workout Description:

Ride Focus: Aim to ride in power zones 2. This can be done on a flat course or using an indoor trainer.

Intensity should be stable throughout the interval

Heart Rate Monitoring: Your heart rate should remain stable during the last 40 minutes of the ride, it can slightly increase in the beginning.

Feedback Collection: After each session, reflect and note your experience. Were the intense intervals too challenging, or perhaps too lengthy? Monitoring your heart rate can provide crucial insights.

Hydration Tips:

Pre-Ride Hydration: Drink water regularly in the hours leading up to your ride to ensure you start well-hydrated.

During the Ride: Aim to sip small amounts of water or an electrolyte drink every 15-20 minutes to maintain hydration levels, especially during longer rides.

Post-Ride Rehydration: Rehydrate with water and an electrolyte drink to replenish any fluids lost during your ride.

Cadence Tips:

Optimal Cadence Range: Try to maintain a cadence between 85-95 RPM for most of your ride. This range is typically efficient for endurance cycling.

Cadence and Intensity: Pay attention to how your cadence correlates with your power zones. A consistent cadence can help maintain a steady power output.

Nutrition Tips:

Pre-Ride Nutrition: Eat a balanced meal rich in carbohydrates and moderate in protein about 2-3 hours before your ride to ensure adequate energy levels. Can be done also in the morning with fast carb intake

During the Ride: For rides over an hour, consider consuming a carbohydrate source (like a banana, energy bar, or gel) every 45-60 minutes to maintain energy.

Post-Ride Nutrition: Within 30 minutes of completing your ride, consume a meal or snack that includes both carbohydrates and protein to aid in recovery and muscle repair.

Remember, individual needs can vary, so it's important to listen to your body and adjust these tips as necessary. Keep track of how you feel during and after your workouts to fine-tune your hydration, cadence, and nutrition strategies for optimal performance and recovery.
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:25:00 04:15:00
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
07:25:00 04:15:00
Strength Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dr. Thomas Mortelmans

Endurance Sports Quest (ESQ) Coaching

Dr. Thomas Mortelmans, brings a unique blend of scientific insight and hands-on experience to ESQ Coaching. Specializing in endurance road cycling, he combines his extensive background in biomedical sciences and data analysis with a passion for cycling. His approach is evidence-based, focusing on tailored training programs that cater to athletes of all levels. Join Thomas at ESQ Coaching for a journey that's as exciting as it is effective, where every pedal stroke brings you closer to your dream

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • 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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$24.95 - Buy Now