When it comes to solid training principles, it ends with three words: Training, recovery, and nutrition. In the first four days of the VO2 Max Booster Program, we have focused on different training principles.
Since training is the essential part of our rush for a higher VO2 max, we haven’t spent 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 promising. VO2 max intervals on rest days. Did I say that? Yes, in this enormously accelerated VO2 Max Booster Program, you will have to train high aerobic intervals every single day. Recovery days are no exception!
Why? Yesterday I wrote that if you train more frequently, ride with a higher intensity (more races, more intervals), or ride more, you will force your body to adapt to these challenges. But unfortunately, that also equals a more extended 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.
Usually, people eliminate all intervals on their rest days, but is that necessary? What if you instead reduced the duration to a minimum and kept a small number of intervals? Would that be possible? Yes, that is 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 controversial 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, I promise to improve 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?)
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Hi Jesper,
Thank you so much for the program, I’m really loving it so far!
As I’m doing the workouts I’m finding that it is much easier for me to stand *or switch between standing and sitting) during the tough intervals. I was wondering if that is the wrong way to do it? Does it defeat the purpose to ‘cheat’ by standing?
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Pingback: Wednesday Windtrainer Workout: Jesper Medhus’ Time Effective VO2 Max Intervals - Coach Ray - Qwik Kiwi Coaching