Trainingplan VLamax


Note: This VLamax plan does not claim, neither tries to replace a proper individual guiding or coaching!! It’s a start-up help and we developed this as a small budget “better-then-nothing” version of our way to help people improving their training structures.

SKU: Training-vlamax Category:


Reduce your VLamax in 3 months with our highly effective, scientific based VLamax training plan.


All you need is a powermeter (or smart trainer),  a Training Peaks Account and some weeks of time and motivation to improve!

In order to chose your matching training plan and calibrate all the sessions to your individual physiological profile, we highly recommend performing the DIY critical power performance test by Inscyd, which we use to onboard you into our plans!


How is this plan working?

The plan features a mix of specific interval (perfect for indoor) and common basic endurance sessions. All sessions have been scientifically revised, as well as personally experienced and are perfectly brought together in this well-structured plan.

We have two versions of this plan:

For beginners (who are new to structured training and/or currently not in the best shape) with 4-8 hrs / week.

For advanced riders (who are used to structured training and interval sessions and have already a proper form) with 6-14 hrs / week.


How do we make this plan individually perfect?

Short answer: We can’t… (but we try our best).


In order to get this training plan “calibrated” and adjusted to your personal physiological profile, please consider booking our critical power test onboarding that will help you run through the different blocks.

1. Download these test instructions and perform the critical power test sessions

2. Send us back your data coming from those sessions

3. Get a complete physiologic performance profile report from Inscyd

4. Get a 30min video call in which we discuss the test results and walk you through your adjusted plan


What is your VLamax?

Your VLamax is a parameter for your anaerobic capacity and one of your two main determinants of your endurance performance. It’s the cell’s ability to produce energy out of the anaerobic breakdown of carbohydrates (glycolysis) and converting it into Lactate.


How is this VLamax training affecting your power?

You need the anaerobic system to produce high amounts of energy in a short matter of time. It’s necessary in almost every effort, that accelerates or goes beyond the capabilities of your (delaying) aerobic system.

The higher your VLamax, the more powerful your accelerations and short bursts of high intensity efforts will be. But this comes with the cost of spending lots of carbohydrates and the potential risk of running out of fuel quickly.

With a low VLamax, you are favorable to longer distance endurance events, where sprints and quicker attacks the highest priority. Although you might lose some power on shorter efforts, you will benefit from a lower VLamax because of your lower carbohydrate combustion rate. This will empower your fat metabolism and help you to save fuel for longer lasting power.

Additional information

Plan Variante

Einsteiger, Fortgeschrittene