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!
Next step: Day 2 – Intervals Targeted For VO2 Max
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Is there any way to correlate wattage during this test with a VO2 Max value? e.g. 300W = 62 (ml/kg/min)
Thanks for this post. I’ll be starting my VO2 Max Booster Program this week.
I don’t know if you can use the value from the VO2 Max wattage derived from the test on this site (could work out to be the same), but have a look here:
http://www.cyclingnews.com/fitness/?id=2007/letters12-18#6
and scroll down to the section about the outdoor VO2 max test.
It describes a protocol (four minute stages starting at 110W and increasing by 35W every four minutes with one minute recovery between each increment) where you can take the wattage of the last completed four minute stage before you reached failure and use a formula to estimate your VO2 max value. The formula can be found at that same link. I haven’t tried the test here yet, but am interested to see if the wattage is similar to my wattage in the test described in the link about.
Anthony
Increasing power output with 35W every 4th minute is not optimal when you want to test your maximal oxygen uptake. These small increments in workload increase the risk of failure before you hit VO2 max.
If you want to do tests like this it would be better to use increments of 35W every 2minutes. This is scientifically shown to be the most secure way to reach VO2 max.
Hey
Just to get the vo2max test right…
I give it all I can for 5 minutes, and my vo2max is the average Watt output?
Is that right?
Thanks
Jonny,
It’s 5min allout. Your average power estimates how much power you deliver at VO2 max.
Enjoy the program!
Jesper
Jesper
Looks like a good starting point for me. I would also like to know if i can still do my base km at the same time. I know it will take a lot out of me but i am on holidays currently and need to also do the base km for later in the year.
thanks
Smythy
Sorry for the basic questions, but have a couple regarding VO2 Max Booster:
Can you describe the incremental warm-up in more detail?
With a heart rate monitor only and no power meter can the % of V02 Max for intervals be translated into % of max or avg heart rate?