I’m really familiar with Intervals, so It was not too hard for me to perform these intervals..

The first 5 min test my power output was 409W. The good thing about this program is that allow you to recover faster since most of the workouts are about 1 hour. Also To really see result Power device is a must.

I felt really good every single day except day 9 and day 10th. I was still able to perform the workout on day 9, but it was really taking a lot from me, I was pushing to my limits, my legs were feeling fatigue too soon. Day 10 was a recovery day which my legs were feeling really tired but I still complete the 30 min with the intervals… By day 11, I was feeling stronger again.

In the days that I was the one to decide when I’ve got enough with interval sets… I did one more set. I could have done more, probably one more but I didnt want to over push it.

For me the hardest intervals to perform during this program were the one to hold your power for longer than 3 min, but the 30 sec.were not too hard.

To me I did not find these interval hard to perform, they were not that hard, there were internse, now when you add all the intervals for the 14 days, yes you have accummulated a quite load if it….

After the 14 days, I took one day off and the next day I did an easy ride. The third day I performed another 5 min test and my NEW power output was 427W. A 18W improvement .. I also lost 2 pounds in these 14 days, eating the same amount.

I think its great….

But I’m pretty sure that after getting a good week of recovery my 5 min should be higher, the reason is because for the past few months I have been training really hard with noe enough recovery, and after this program I did not allow enough recovery… During the 5 min test, I felt good but during the last 1:30 min. my power drop big time and I was feeling really tired…. I will perform abother test next week, I couldnt do it this week, since I have a race this weekend….

I really liked this program, and after reading some of the many good articles from Jesper I will definitely incorporate this program as part of my training and also I will making some changes to try a different type of training for this season.. I will be taking s risk by doing it but we will see what happens…

Thank you Jesper

Here is my info…

Sex: Male
Age: 25
Weight: 170lb – 77K

Dec. 15 was one of my 5 min. VO2 max test and my result was 386W and FTP was 338W

I did my own training for the next three weeks and I re-test on Jan. 5 which was the day that I started the 14 days VO2 program producing a power output of 409W. ( I have not had a chance to tesy my FTP, but I will do it at the end of the programs after getting some good recovery)

Today is my 5th day of this program and so far its been good,my legs are feeling good, intervals were good but what’s coming for the rest of the program looks hard just by reading it…. I will post final results at the end of the program.

Safe riding.

The VO2 Max Booster programme was great. I really enjoyed the intensity of a hard one hour of work and finish routine. I found each session about right in terms of workload and pace. It always felt like I pushed myself up to but not over the limit. Another important measure I use is how long it takes me to fully recover from an intense session. As you get older recovery gets longer. I was always able to do the next session without being to tired from the previous days activity. Which means that the work was about right. So here is how I did:

Sex: Male
Age: 48
Weight: 90kg (no weight loss during or after the programme)
Ave score (Watts) for 5 min VO2 Max Test at start of programme: 350w (using Tacx TT)
Ave score (Watts) for 5 min VO2 Max Test at end of programme: 367w
Improvement: 4.9%

Jesper, the obvious question now is, what do you recommend in order to maintain the improvement that has been earned by doing the Booster Programme ?

Regards,

David.

PS: My Astrandtest score is 55 (see link to Taxc web site below. The test measures aerobic endurance capacity)
(http://www.tacx.com/beleef+tacx.php?language=EN&lvlMain=18&lvlSub=47&lvlSubSub=88&ttop=Astrandtest)

Ev.