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 how why 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
10min 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!
Next step: Day 4 – More intervals (Did you miss Day 2?)
{ 7 comments… read them below or add one }
I have always been under the notion that you shouldn’t train at high intensity every day. This 14 day program seems to go against that. Is this going to be tolerable to be doing this program on a back-to-back high-intensity workout basis?
Thanks.
TLC, I guess today’s task answers your question:
http://www.training4cyclists.com/vo2-max-booster-program-more-intervals/
Best regards,
Jesper
Which one of us is doing the math wrong? I get 70 minutes for today’s program. 20 minutes of warmup, 45 minutes of intervals (3 * (5+10)), then 5 minutes of cool down.
20+45+5 = 70
Jason, You’re right. Thanks
Thanks Jesper. I figured you intended to have a shorter warmup, but I wanted to make sure I wasn’t misunderstanding the interval section.
Jesper, I am a rower who cycles for the cross training benefit. I am about to start your VO2 max booster plan. My average watts for 5 mins cycling on my Tacx was 350W. I am trying to understand where that fits in the cycling community. Can you provide any information that would calibrate me. I am male, 47 years old and in regular training. Thanks.
Day 3 is a tough workout. I struggled especially with the first of 3 90% intervals but seemed to have an easier go with the second and third intervals. I have read about how tough Day 12 is. looking forward to the challenge!