VO2 Max Block Training and Maintenance + A Free 8 Week Training Plan
Endurance coaches and athletes are continually searching for effective ways to boost cycling performance, and block periodization for VO2 max training has emerged as an exciting approach. Traditionally, cyclists spread VO2 max workouts throughout their training cycle, usually performing one or two sessions per week. However, recent scientific studies highlight the benefits of concentrating these workouts into short, intense training blocks.
The Science Behind Block Periodization
A pivotal study by Rønnestad, Hansen, and Ellefsen (2012) revealed that cyclists completing five VO2 max sessions in one week, followed by three weeks of lower-intensity training, saw significantly greater improvements in VO2 max (+4.6%), peak power, and lactate threshold than those who trained traditionally. A follow-up 12-week study confirmed these advantages, further solidifying the effectiveness of this method.
Maintaining Your VO2 Max Gains
A common question among cyclists is how long these VO₂ max improvements last. Studies by Hickson et al. (1982, 1985) show encouraging results, indicating that athletes can maintain VO2 max gains for at least 15 weeks, even after significantly reducing their training volume or frequency.
| Study | Participants | Intervention | Maintenance Phase | Findings |
| Hickson et al. (1982) | Recreational endurance athletes | 10-week aerobic training, then reduced frequency (2 or 4 days/week) | 15 weeks | VO2 max maintained despite reduced frequency |
| Hickson et al. (1985) | Recreational endurance athletes | 10-week endurance training, then reduced duration (from 40 min/day to 26 or 13 min/day) | 15 weeks | VO2 max maintained despite reduced duration |
| Rønnestad et al. (2012) | Elite cyclist | Increased high-intensity interval training, reduced overall volume by 18% | Approximately 4 months preseason | VO2 max increased 10.3%; maintenance post-intervention not explicitly measured |
Practical Application: Training Plans for Your Key Race
To help you implement these findings, here are detailed, user-friendly training plans to use in your preparation for key races:
4 Weeks Out from Key Race:
| Day | Workout Description |
| Monday | VO₂ intervals (4x4 min at 115-120% FTP, 4 min rest) |
| Tuesday | Easy recovery ride (60-90 mins, zone 1-2) |
| Wednesday | VO₂ intervals (5x3 min at 120% FTP, 3 min rest) |
| Thursday | Easy spin or rest |
| Friday | VO₂ intervals (6x2 min at 120% FTP, 2 min rest) |
| Saturday | Moderate endurance ride (2-3 hours, zone 2-3) |
| Sunday | Rest or gentle spin (optional) |
8 Weeks Out from Key Race:
| Day | Weeks 1-2 | Weeks 3-4 | Weeks 5-6 | Weeks 7-8 |
| Monday | VO₂ intervals (5x5 min at 115-120% FTP, 5 min rest) | Rest or easy ride (60-90 mins, zone 1-2) | Threshold intervals (3x10 min at 90% FTP, 5 min rest) | Easy ride or rest day (60 mins, zone 1-2) |
| Tuesday | Easy endurance ride (1.5–2 hrs, zone 2) | Moderate endurance ride (2-3 hrs, zone 2-3) | Moderate endurance ride (2-3 hrs, zone 2-3) | Easy ride (60-90 mins, zone 1-2) |
| Wednesday | VO₂ intervals (6x3 min at 120% FTP, 3 min rest) | VO₂ maintenance (4x4 min at 115-120% FTP, 4 min rest) | Race-pace intervals (3x15 min at 85-90% FTP, 5 min rest) | Short sharpening intervals (5x1 min at race pace, 1 min rest) |
| Thursday | Recovery ride or rest (60 mins, zone 1-2) | Easy endurance ride or rest (60-90 mins, zone 1-2) | Moderate endurance ride (2-3 hrs, zone 2-3) | Rest day |
| Friday | VO₂ intervals (8x2 min at 120% FTP, 2 min rest) | Easy endurance ride (1.5–2 hrs, zone 2) | Threshold intervals (2x20 min at 90% FTP, 10 min rest) | Easy short ride (45-60 mins, zone 1-2) |
| Saturday | Long moderate ride (3–4 hrs, zone 2-3) | Long endurance ride (3-5 hrs, zone 2) | Long endurance ride (3-4 hrs, zone 2) | Short, easy ride or rest (60-90 mins, zone 1-2) |
| Sunday | Rest or very easy spin (30-60 mins, zone 1) | Rest or easy recovery ride (60 mins, zone 1-2) | Rest or easy recovery ride (60 mins, zone 1-2) | Rest or easy spin (30-60 mins, zone 1) |
Works Cited
- Hickson et al. (1982, 1985)
- Rønnestad, Hansen, and Ellefsen (2012)
- Rønnestad et al. (2012) 12-week study
- Molmen et al. systematic review (2019)
Coach Bio: Sofia Schugar
Sofia Schugar is an experienced endurance coach with a passion for helping athletes achieve peak performance. Specializing in individualized training plans, Sofia combines cutting-edge sports science with practical coaching to deliver measurable results. Whether you're training for your first race or striving for a personal best, Sofia's expertise in VO₂ max training and cycling performance can help you reach your goals.