• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Training4cyclists

Cycling Training Tips

  • About
  • Cycling Training Programs
  • Case Studies
  • Cycling Training Tips

VO2 Max Booster Program – VO2 Max Intervals As Active Recovery

May 5, 2009 by Jesper Bondo Medhus 1 Comment

Facebook5

When it comes to solid training principles it ends up with 3 words: Training, recovery and nutrition. In the first 4 days of the VO2 Max Booster Program we have spend all our focus on some different training principles than you probably are used to.

Since training is the most essential part in our rush for a higher VO2 max, we haven’t spend much time on recovery and nutrition. Nevertheless, I will bring a few lines on recovery that might sound a bit different from standard recommendations:

VO2 Max Intervals on Recovery Days
Train on recovery days and interval training on recovery days. The latter is very likely the most promosing. VO2 max intervals on rest days. Did I really say that? Yes, in this strongly accelerated VO2 Max Booster Program you will have to train high aerobic intervals on every single day. Recovery days are no exception!

Why? Yesterday I wrote that if you train more frequent, ride with a higher intensity (more races, more intervals) or simply just ride more, you will force your body to adapt to these challenges. That is also equal to a longer recovery period after each training session. So if we want a shorter recovery period after each training, we will have to reduce intensity and duration.

Normally people eliminate all intervals on their rest days, but is that really necessary? What if you instead reduced the duration to a minimum and kept a small amount of intervals would that be possible? Yes that is absolutely possible and you’ve got a great chance to test it out. A short amount of VO2 max intervals will keep your aerobic and anaerobic enzymes at a high level while the reduced training volume ensures you get enough recovery.

Get a new training program for free if this doesn’t work
I know this VO2 Max Booster Program might sound controversy in your ears, but give it a chance and experience what these changes can do to your VO2 max in only 14 days. If you perform the training program as scheduled then I promise you will achieve improvements in your VO2 max. If not then send me your power meter files and I will deliver a new training program for you for free.

Day 5
Total time: 30min training
10min incremental warm up
20x(15+15sec) 100% / 50% VO2 max test result
10min easy rolling

Next step: Day 6 – Time Effective VO2 Max Intervals (Did you miss Day 4?)

Facebook5

Want to learn more? Download e-book with 47 Tips to Become a Better Race Rider

About Jesper Bondo Medhus

I am a medical doctor with a special interest in cycling training. I work at the Hospital of Vejle using clinical physiology and nuclear medicine to diagnose cancer and heart patients. I have written two e-books: Time Effective Cycling Training and 12-Week Winter Training Program.

Reader Interactions

Previous post:
VO2 Max Booster Program – More Intervals
Next post:
VO2 Max Booster Program – Time Effective VO2 Max Intervals

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

E-books

Time Effective Cycling Training

12-Week Winter Training Program

Recommended posts

The Ultimate VO2 Max Training Session

Basic Principles of Cycling Training

How to Optimize Your Pre-Season Cycling Training

Time Trial Training – The Ultimate Guide

Mountain Bike Training for Beginners

Marginal Gains Theory

Case studies and experiments

Bronze Medal at 3K Pursuit World Championships with Only 10 Hrs/Week

The Story Behind the 12-Week Winter Training Program

How to Become Stronger Without Adding Muscle Mass

How Much Does Extra Weight Cost on Alpe d’Huez?