Trainingplan VO2max

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Note: This Vo2max 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.

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SKU: Training-vo2max Category:

Description

Boost your VO2max in 3 months with our highly effective, scientific based VO2max 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).

WE DO NOT RECOMMEND WORKING WITH THE FTP-TEST CONCEPT!

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 VO2max?

Your VO2max is a parameter for your aerobic capacity and one of your two main determinants of your endurance performance. It’s the cell’s ability to consume oxygen and convert it into ATP by combusting carbohydrates or fatty acids.

 

How is this VO2max training affecting your power?

You need the aerobic system to produce energy in almost every effort ranging from 30s to multiple hours. The higher your VO2max, the better. Without an efficient aerobic system your organism shifts towards the anaerobic system already in earlier intensities, causing fatigue due to decreasing carbohydrate levels and/or a change in the system’s pH value.

With a larger aerobic system you are able to produce more energy in shorter time. This enables you to accelerate and sustain high intense power outputs better. But at the same time you can recover quicker due to an increased lactate elimination ability.

Additional information

Plan Variante

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