How To Increase Your Vo2 Max In 14 Days 58135a

How To Increase Your VO2 max In 14 days Posted: 12 Apr 2009 03:22 AM PDT I keep teaching you that VO2 max is the key to success in road cycling. Your maximal aerobic power has such a great influence on your race performance that every serious cyclist should include VO2 max intervals in their training plan. If these previous posts about the benefits of VO2 max training still haven’t convinced you, I’m glad to inform you that there will come a new FREE training program here on Training4cyclists.com on the 1st of May:

VO2 Max Booster Program This training program will dramatically boost your race performance in only 14 days. The training program can be used by any cyclist, but riders with a SRM or PowerTap mounted on their bike will get the best value. The VO2 Max Booster Program will be launched on May 1st which makes it possible for you to boost your aerobic engine in the beginning of May. As an extra service, I will try to collect data on how this training program effects your performance, so I will also bring a notice on this when I launch the VO2 Max Booster Program. These data will be presented as I’ve collected a decent amount of results. Stay tuned and don’t forget to tell your friends about the chance to test this amazing cycling training program.

More Lessons To Be Learned From Runners Posted: 21 Apr 2009 07:22 AM PDT I have previously described what cyclists can learn from marathon runners. Effective use of training planning, goal setting and tapering protocols make marathon runners look more serious in my eyes than many road cyclists. There are more lessons that cyclists have to learn from runners so keep reading! In my recent posts about VO2 max training, I have written about how well trained athletes can benefit from difficult VO2 max workouts. If you haven’t read the arguments yet, have a look at why VO2 max is crucial in road cycling. Runners train less, but have comparable high VO2 max The best runners and cyclists are some of the athletes with the absolutely highest VO2 max. Thus, you would expect them to have equally high training amounts, but for different reasons that is not the case. Runners train significantly less hours per week than cyclists. I guess that professional runners spend less than half the time training compared to professional cyclists competing at a similar level.

I would like to emphasize that both runners and cyclists train very hard and push their bodies to the limit of what they are capable of. Bottom line, though, is that runners train significantly less but still manage to perform VO2 max results similar to cyclists. Thus, runners training is more time effective and that is quite interesting. What are the secrets we can learn from these time effective runners? It is well accepted among scientists that well trained athletes need training intensity close to their VO2 max to secure further progress. That will say an intensity from 80% up to 100%. Most runners do quite a large amount of intervals, speed sessions or races at this high intensity. It should be clear to everyone that these high intensity workouts compensate for many hours of long slow distance training (Read more about LSD Training). I guess it is also obvious that runners train with a relatively higher intensity than cyclists on average. I believe cyclists like runners can achieve the great results with less training if they spend more time on intervals and speed sessions close to their VO2 max.

VO2 Max Booster Program - VO2 Max Test Posted: 01 May 2009 01:45 AM PDT Welcome to my series: VO2 Max Booster Program This training program will dramatically boost your race performance in only 14 days. The training program can be used by any cyclist, but riders with a SRM or PowerTap mounted on their bike will get the best value. VO2 Max Booster Program is intended to be used by healthy athletes who want to increase their performance in just 14days. It’s clear that this short time limits the improvements you can achieve. Still, you will probably be amazed who much this time effective training program can do for you! Please notice that usage of the VO2 Max Booster Program is on your own risk. It’s recommended to see a doctor before you enter this challenging training program.

Day 1 – VO2 max test On day 1 you will have to do a test to figure out what your starting point is. The best way to do this is to perform a VO2 max test, e.g. 5min allout test. Most people can maintain their VO2 max for about 3 to 8 minutes. Thus, a 5min test will come close to VO2max for most people. Notice how many watts you can perform. If you are not the lucky owner of a power meter then do a test on the track or a steady hill to see how far you can ride in 5minutes. Whenever you start on a new training program it is good to know your starting point. It makes it easier for you to track improvements and evaluate your training routine. It is important to notice your body weight when you do the test because it influences on your performance.

Day 1 Total time: 1hr training 20min incremental warm up 5min easy rolling 5min VO2 max test 30min Easy/medium rolling Now it is time for you to enter the VO2 Max Booster Program by performing the 5min test as the first step out of 14 steps to a higher VO2max. Good luck!

VO2 Max Booster Program – Intervals Targeted For VO2 Max Posted: 02 May 2009 11:40 AM PDT Welcome to the 2nd day of the VO2 Max Booster Program. Yesterday I told you to perform a 1hour workout including a VO2 max test. Doing a physical test in the beginning of a new training program is a great way to get a picture of your current physical status. When you use physical tests to track your progress it is important to do tests that are relevant for the physical parametres you want to improve. Thus, in our situation we would like to do a test that will give an estimate of what we can perform at intensities around VO2 max.

Day 2 – Intervals targeted for VO2 max Today we will start with the real part of the VO2 Max Booster Program, the part that makes this training program outstanding and helps you to increase your VO2 max in only 14 days. One of the secrets behind this program is time effective focused interval training. Working with higher intensity means you need less time toi achieve similar results. Also it is worth ing that well trained cyclists need training close to their VO2max to continue improvements of this important physiological parameter. Day 2 Total time: 1hr training 20min incremental warm up 10 x (30+30sec) 30min Easy/medium rolling This workout is an appetizer for what you wil meet in the next two weeks. Keep up the good work!

VO2 Max Booster Program - Reduce Volume, Increase Quality Posted: 03 May 2009 11:50 AM PDT Now we are ready for the 3rd day of the VO2 Max Booster Program. If this is the first time you read about the VO2 Max Booster Program, please check out howwhy you should train intensively for 14 days to make amazing improvements of your VO2 Max. That is exactly what this training program is about.

Day 3 – Reduce Volume, Increase Quality As you can see the first two days you only had to train for 1hour. For most readers here on training4cyclists.com 1hour isn’t much. Actually many riders take trips of 2, 3 or even more hours when they hit the roads. I understand their causes because it is really nice to spend hours with your friends on the roads when the weather is beautiful. Nevertheless, reducing training volume is one of the central points in the VO2 Max Booster Program. Thus, today you will have to do another 1hour ride with focus on high intensity. Day 3 Total time: 1hr training 20min incremental warm up 3 x (5+10min) 90% / 50% of your VO2 Max test result 5min Easy rolling Doing shorter workouts makes it easier to complete the training program as you have planned it. Spend all your concentration on maintaining the correct power output during the intervals. Happy riding!

VO2 Max Booster Program - More Intervals Posted: 04 May 2009 12:09 PM PDT Now we have completed the 3 first stages and as you probably already discovered there are many intensive rides. Actually you are going to train high intensity intervals much more often than you are used to. A rule of thumb says you have to train hard every second day if you want to become stronger. If you do it more often you will get over trained. In some cases that could be right, but it certainly doesn’t have to be! Frequency, duration and intensity Let me give you a reminder of what impacts your overall training load: Frequency, duration and intensity. E.g. if you train more frequent, ride with a higher intensity (more races, more intervals) or simply just ride more, you will force your body to adapt to these challenges. This way you can reach a higher level of fitness, but your body will not allow you to increase the total workload too fast. Good cyclists make use these buttons to turn up and down the workload all the time. that it is the consistency that makes you a strong cyclist, not just one hard week of biking. With small adjustments over time, you can configure a more challenging training program that will make you a better cyclist. In the VO2 Max Booster program we decrease the duration of each ride which means your body needs less recovery time before the next hard training session. When we do frequent intervals (but not too many of them) it is possible to train high intensity intervals every single day. Actually you could train twice every day if you did some proper planning. It’s clear that the risk of over training gets bigger if you train that often, but this example is also just to show you that the classic 2 interval days and 1 race day per week is common but definitely not the only way to achieve great results.

Day 4 Total time: 1hr training 20min incremental warm up 6 x (40+20sec) 95% / 50% of your VO2 Max test result 4min easy rolling 6 x (40+20sec) 95% / 50% of your VO2 Max test result 4min 6 x (40+20sec) 95% / 50% of your VO2 Max test result 14min easy rolling Keep up the good work and enjoy your extra free time!

VO2 Max Booster Program – VO2 Max Intervals As Active Recovery Posted: 05 May 2009 11:44 AM PDT When it comes to solid training principles it ends up with 3 words: Training, recovery and nutrition. In the first 4 days of the VO2 Max Booster Program we have spend all our focus on some different training principles than you probably are used to. Since training is the most essential part in our rush for a higher VO2 max, we haven’t spend much time on recovery and nutrition. Nevertheless, I will bring a few lines on recovery that might sound a bit different from standard recommendations: VO2 Max Intervals on Recovery Days Train on recovery days and interval training on recovery days. The latter is very likely the most promosing. VO2 max intervals on rest days. Did I really say that? Yes, in this strongly accelerated VO2 Max Booster Program you will have to train high aerobic intervals on every single day. Recovery days are no exception! Why? Yesterday I wrote that if you train more frequent, ride with a higher intensity (more races, more intervals) or simply just ride more, you will force your body to adapt to these challenges. That is also equal to a longer recovery period after each training session. So if we want a shorter recovery period after each training, we will have to reduce intensity and duration. Normally people eliminate all intervals on their rest days, but is that really necessary? What if you instead reduced the duration to a minimum and kept a small amount of intervals would that be possible? Yes that is absolutely possible and you’ve got a great chance to test it out. A short amount of VO2 max intervals will keep your aerobic and anaerobic enzymes at a high level while the reduced training volume ensures you get enough recovery. Get a new training program for free if this doesn’t work I know this VO2 Max Booster Program might sound controversy in your ears, but give it a chance and experience what these changes can do to your VO2 max in only 14 days. If you perform the training program as scheduled then I promise you will achieve improvements in your VO2 max. If not then send me your power meter files and I will deliver a new training program for you for free.

Day 5 Total time: 30min training 10min incremental warm up 20x(15+15sec) 100% / 50% VO2 max test result 10min easy rolling

VO2 Max Booster Program - Time Effective VO2 Max Intervals Posted: 06 May 2009 11:01 AM PDT Ok, you are getting a picture of what this training routine is all about. Maybe you have had sore legs in the beginning of this training program, but now you are getting familar with this kind of training so don’t worry. Yesterday we took a walk in the park, 30min with just a few VO2 max intervals, helping you to recover from the initial workouts in the VO2 Max Booster Program. Time Effective VO2 Max Intervals Hopefully your legs feel better today, because now we begin on the serious part of your 14 days trip towards a larger aerobic engine. Today’s workout will take you a step further and introduce you to a more comprehensive VO2 max interval session than you’ve tried before. Day 6 Total time: 1hr training 10min incremental warm up 5min 70% VO2 max 3min 75% VO2 max 2min 80% VO2 max 5x(30+30sec) 100 / 50% VO2 max 5min 50% 5x(30+30sec) 100 /50% VO2 max 5min 50% 5x(30+30sec) 100 /50% VO2 max 5min 50% 5x(30+30sec) 100 /50% VO2 max 5min easy rolling This is a super hard VO2 max interval session that will dramatically boost your VO2 max. It is time effective and guarenteed to change your view of what interval sessions can do for you. Go for it!

VO2 Max Booster Program - Avoid Failure Training Posted: 07 May 2009 12:17 PM PDT Would it be better to do an extra interval if you had the legs for it? One of the most difficult questions to answer is when it is the right time to stop doing intervals. More intervals will under normal circumstances inspire your body to grow stronger. Thus if you are able to maintain the correct intensity for an extra interval then you will probably get even stronger.

Avoid failure training Still I have to underline the importancy of not burning out. If you are not able to complete that extra interval you will have to pay for it. There are both psychological and physiological debts you have to pay afterwards. Therefore I always recommend you to keep yourself in safe distance from failure training. That means you have to stop intervals before you are not able to maintain the correct power output. Today I’ve designed intervals where you are the one to decide when you’ve got enough. I would like you to stop the intervals at the where you are completely sure that you could do 1 extra intervals if you had to. Day 7 Total time: app. 1hr 10min incremental warm up 5min 70% VO2 max 3min 75% VO2 max 2min 80% VO2 max 10min 60% VO2 max ?? x (30+30sec) 100 / 50% VO2 max (close to your max repetitions, but no failure training) 15min easy rolling

VO2 Max Booster Program - Summary of Week 1 Posted: 08 May 2009 10:45 AM PDT Congratulations! You are through the first week of our 2week journey to achieve a higher VO2 max. If you haven’t yet started on the VO2 Max Booster Program let’s summarize what happened on the first 7 days: Day 1: VO2 Max Test – We started with a 5min allout test to figure out what your power output was at your VO2 max. Day 2: Intervals Targeted For VO2 Max – First day with scheduled intervals designed for optimal improvement of your VO2 max. Day 3: Reduce Volume, Increase Intensity - Reducing training volume is one of the central points in the VO2 Max Booster Program because it makes you able to train more intervals with higher intensity. Day 4: More Intervals - In the VO2 Max Booster program we decrease the duration of each ride which means your body needs less recovery time before the next hard training session. When we do frequent intervals (but not too many of them) it is possible to train high intensity intervals every single day. Day 5: VO2 Max Intervals As Active Recovery – The most controversy part of the VO2 Max Booster Program includes a short amount of VO2 max intervals on recovery days. These intervals keep your aerobic and anaerobic enzymes at a high level while the reduced training volume ensures you get enough recovery.

Day 6: Time Effective VO2 Max Intervals – Still only 1hr training per day, but with a more comprehensive VO2 max interval session than you’ve tried before. Day 7: Avoid Failure Training - If you are not able to complete an extra interval you will have to pay for it. There are both psychological and physiological debts you have to pay afterwards. Learn yourself to stop intervals before failure. That was the first week and you have probably already experienced some difference in your attitude to VO2 max intervals. Hopefully you are ready for the last 7 days because they will help you to make significant improvements in your VO2 max. Today you will have an easy workout with just a few intervals close to your VO2 max. Day 8 Total time: 1hr 20min incremental warm up 3x (5+3min) 80 / 50% VO2 Max 16min min medium/ easy rolling

VO2 Max Booster Program - Fartlek or Races As VO2 Max Training Posted: 09 May 2009 11:40 AM PDT One of the most important factors for your success rate is motivation. When you are motivated for what you train, there is no limit for what you can achieve. I know that many of you like to do training races or criteriums mid-week. Today we will use such races to help you to achieve a higher VO2 max. If you for some reasons can’t participate in a criterium or similar event tonight, there is still hope for you. The keyword is fartlek training which I will also explain to you. Fartlek as VO2 max training In wikipedia they have described it as following: “Fartlek, which means ‘speed play’ in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of this exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most Fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting.” My experience with fartlek training is that it works best when you have a group of motivated riders who understand the rules of this training type. Then you will have a great time with racing like activity that will bring you all physiological benefits you would have achieved in a criterium. Races as VO2 max training Races are a very effective way to improve performance. It is often said that races is the best kind of training you can get. I would rather say that races might be the easiest way to improve performance. Today you don´t have to speculate about doing specific VO2 max intervals. You just follow the pack and try your best to make a good result. During the race you get plenty of different intervals including several minutes close to your VO2 max. Races train a wide range of skillsand won’t be as focused as the intervals from the previous days.

Nevertheless this day will be a great training for you and you might experience that the last 8 days already have helped you. If that is not the case, don’t worry. I don’t expect you to super compensate for the accumulated training load before at least a couple of days after the VO2 Max Booster Program. Day 9 Total training: 1hr15min 15min incremental warm up 50min criterium/fartlek 10min cool down

Final Stages Of VO2 Max Booster Program Posted: 11 May 2009 12:03 AM PDT Now we are so close to the finish that I’ve decided to publish the final stages of the program. One thing I haven’t mentioned in the previous days is the principle of overreaching which helps us to achieve progress. Distinguishing overtraining from overreaching is important, because overreaching is a very natural process when we train. Overreaching vs overtraining Many riders use the term ‘overtraining’ for both overreaching and overtraining and I guess that is why many riders diagnose themselves as overtrained. The problem is that if you are really in an overtraining situation, it can take several months before your performance is back at 100%. If you have overreached in a period, a week or two is normally enough to get you back on track. This principle is often used in tapering protocols, where training volume is reduced the last two or three weeks before a big event. Overtraining syndrome doesn´t happen over a night or week. It takes 6 to 8 weeks or even longer to develop. Read more on overtraining and overreaching here. Day 11 Total time: 1hr 15min incremental warm up 6 x (3+2min) 85% / 50% 15min easy rolling Day 12 Total time: 1hr 12min incremental warm up 3min 80% 3min 50% 2x(3+3min) 100 / 50% 10min 50% 2x(3+2min) 80 / 50% 10min easy rolling

Day 13 Total time: 40min 20min incremental warm up 5min 85% 5min 50% 10min esy rolling Day 14 Total time: 1hr15min 20min incremental warm up 8 x (30+30sec) 100 / 50% 7min 50% 8 x (30+30sec) 100 / 50% 7min 50% ?? x (30+30sec) 100 / 50% (Maximum number of intervals possible!) 10min easy rolling Congratulations! You’re have completed the VO2 Max Booster Program! Afterwards I recommend you to take some easy days, maybe a day off, to recover from this overload of VO2 max intervals. what I said about overreaching? You are not overtrained now, you are overreached and in the next couple of days you will begin to super compensate for the last 14 days impressive workload. 5min max test to find your new VO2 Max When you have had 4-6 days with easy training it is time to do a new 5min maximum test to track your progress. I will appreciate if you share your results with the readers here at Training4cyclists.com by posting a comment with your results.

VO2 Max Booster Program - More Active Recovery Posted: 10 May 2009 09:19 AM PDT When you train hard, the importancy of recovery is more pronounced. I guess most of the readers will agree that the VO2 Max Booster Program is challenging, thus there is also a significant increased need for recovery. Today you will have to do an easy ride of just 30minutes, so use your extre free time to think about how you can improve your recovery. I like to optimize recovery principles because that helps you to get stronger without working harder. Work smarter, not harder. Proper use of simple recovery tips can accelerate your recovery and help you to reach a higher level of performance. If you rehydrate, eat carbohydrates and proteins, change clothes and do some easy rolling immidiately after training sessions that helps you a lot. You can read more on recovery tips here. Day 10 Total time: 30min 10min incremental warm up

5 x (30+30sec) 100% VO2 Max 10min easy rolling

12 Week Winter Training Program This is a 12 week winter training program designed for a wide range of road cyclists, mountain bikers and track riders. This program can be used just as it is. Read the instructions on the intervals and you are ready to start. Even better: There are great options for customization. Thus, you can plan your workouts based on test results with your heart rate monitor or power meter. If you need advice on how to customize your training program, feel free to ask a question on Training4cyclists.com. This winter training program will prepare you to a road cycling season with an average training amount of ~12hours / week. Interval sessions are based on my indoor training programs you might have heard of before. These intervals can be done on home trainer, spinning bike, road bike, track bike or even mountain bike. Further instructions can be found on http://www.training4cyclists.com Final words: All training is performed on your own risk. You should visit your local physician BEFORE you start on any physical training. This winter training program is a free from Training4cyclists.com. © Jesper Therkildsen – http://www.training4cyclists.com/ This winter training program is a free from Training4cyclists.com. © Jesper Therkildsen – http://www.training4cyclists.com/

Aerobic power 1 (50 minutes) 15 minutes - Warm up (increasing intensity) 5 x (4min high intensity + 2min low intensity) 5 minutes cool down This program is designed to increase your maximum oxygen consumption. It gives you 20 minutes at very high oxygen consumption, but it is not designed to be ridden to complete exhaustion. Your VO2 max will gain improvements even at a more comfortable pace. It is, however, still important to push yourself very hard

during the intervals. In the resting periods you should maintain intensity at about 60% of VO2 max. Aerobic power 2 (49 minutes) 15 minutes - warm up (increasing intensity) 5 x (40 sec. very high intensity – 20 sec. low intensity) 3 minutes recovery 5 x (40 sec. very high intensity – 20 sec. low intensity) 3 minutes recovery 5 x (40 sec. very high intensity – 20 sec. low intensity) 3 minutes recovery 5 x (40 sec. very high intensity – 20 sec. low intensity) 5 minutes cool down This program is also designed to increase your maximum oxygen consumption. You work with a slightly higher intensity during the intervals than in the previous ‘Aerobic Power 1 program. You will also gain ′ increments in your anaerobic capacity. You can expect results after only a couple of training sessions. This program really rocks. Aerobic power 3 10min warm-up 3min (semi-high intensity) 2min low intensity 8 x (3min high intensity + 2min low intensity) 5min cool down This program gives you 24minutes at very high aerobic oxygen consumption. Your aerobic engine will love this program and you will be glad that these tough intervals are separated into short 3minutes bursts. It is though important to maintain some intensity in the recovery periods since that will help you to recover faster. This winter training program is a free from Training4cyclists.com. © Jesper Therkildsen – http://www.training4cyclists.com/ Aerobic power 4 10min warm-up 3min (semi-high intensity) 2min low intensity 4 x (6min high intensity + 4min low intensity) 5min cool down This program also gives you 24minutes at very high aerobic oxygen consumption, but it will be tougher for you to maintain the same power outputs as in ‘Aerobic Power 3’ since the intervals are twice as long. If you compete in time trial events this program is good for pacing control training. Power sprints

This exercise improves your maximal sprinting power through neural adaptations. You shall perform a maximal sprint acceleration starting from slow speed (0-5 km/hr). Use gear 53/14-17. Between each sprint you need full recovery (5+ minutes). Recommended reading: Basic Principles of Cycling Training 5 Simple Tips for Better Recovery How To Boost Your Performance With Alternative Workouts How To Achieve Better Results With Spinning 5 Steps For Better Heart Rate Monitor Training 3 Reasons Why PowerTap SL is so Popular How You Can Make Training4cyclists.com Even Better on 12 Week Winter Training Program I don’t offer personal consultation on this training program, but I will gladly try to answer your questions, if you post a comment on one of my posts on training4cyclists.com. Thus, more people can learn from the answers from the readers and me. I wish you good luck with your training. Jesper Therkildsen This winter training program is a free from Training4cyclists.com.