VO2max booster program

Plan overview

Weeks: 2

Duration: 7h 27m/week

Stress points: 348/week

Workouts: 14

Total duration: 14h 53m

Total stress points: 695

Zone distribution

Z1: 7h 29m

Z2: 1h 10m

Z3: 53m

Z4: 2h 24m

Z5: -

Z6: 5m

62%
10%
7%
20%
0%
1%

Workouts based on the VO2max Booster Program of Jesper Bondo Medhus, publicly available on www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/. Zwift workout files created by Salvatore Iovene.

This training program will dramatically boost your race performance in only 14 days. The training program can be used by any cyclist, but riders with a power meter mounted on their bike will get the best value. Jesper mentions that there are amazing reports from readers who have tried this program. You can improve your VO2 max dramatically in only 14 days using these workouts.

Select a week, or scroll down to view all workouts.

Week 1

Workouts: 7

Total duration: 7h 20m

Total stress points: 336

Average workout:

Duration: 1h 3m

Stress points: 48

Zone distribution

Z1: 3h 54m

Z2: 48m

Z3: 4m

Z4: 1h 27m

Z5: -

Z6: 5m

62%
13%
1%
23%
0%
1%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h

Stress points: 43

Zone distribution

Z1: 23m

Z2: 32m

Z3: -

Z4: -

Z5: -

Z6: 5m

39%
53%
0%
0%
0%
8%

Author: Jesper Bondo Medhus

IMPORTANT!
Today is test day, where you go all out for 5 minutes and record that as your power at VO2Max. Your FTP setting in Zwift should be your regular FTP, but from Day 02 onward, the workouts work as a percentage of your power at VO2Max, that you will find today. So, from tomorrow, please set your FTP setting as your power at VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 47

Zone distribution

Z1: 25m

Z2: -

Z3: -

Z4: 5m

Z5: -

Z6: -

83%
0%
0%
17%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 5m

Stress points: 37

Zone distribution

Z1: 50m

Z2: -

Z3: -

Z4: 15m

Z5: -

Z6: -

77%
0%
0%
23%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 49

Zone distribution

Z1: 26m

Z2: -

Z3: -

Z4: 12m

Z5: -

Z6: -

68%
0%
0%
32%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 30m

Stress points: 23

Zone distribution

Z1: 15m

Z2: -

Z3: -

Z4: 5m

Z5: -

Z6: -

75%
0%
0%
25%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 40

Zone distribution

Z1: 40m

Z2: 8m

Z3: 2m

Z4: 10m

Z5: -

Z6: -

67%
13%
3%
17%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 45m

Stress points: 97

Zone distribution

Z1: 55m

Z2: 8m

Z3: 2m

Z4: 40m

Z5: -

Z6: -

52%
8%
2%
38%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Week 2

Workouts: 7

Total duration: 7h 33m

Total stress points: 359

Average workout:

Duration: 1h 5m

Stress points: 51

Zone distribution

Z1: 3h 35m

Z2: 22m

Z3: 49m

Z4: 57m

Z5: -

Z6: -

63%
6%
14%
17%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 1h

Stress points: 45

Zone distribution

Z1: 23m

Z2: 6m

Z3: 15m

Z4: -

Z5: -

Z6: -

52%
14%
34%
0%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 15m

Stress points: 60

Zone distribution

Z1: 24m

Z2: 1m

Z3: -

Z4: -

Z5: -

Z6: -

95%
5%
0%
0%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 25m

Stress points: 18

Zone distribution

Z1: 13m

Z2: -

Z3: -

Z4: 3m

Z5: -

Z6: -

83%
0%
0%
17%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 27m

Z2: -

Z3: 18m

Z4: -

Z5: -

Z6: -

60%
0%
40%
0%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h

Stress points: 44

Zone distribution

Z1: 35m

Z2: -

Z3: 9m

Z4: 6m

Z5: -

Z6: -

70%
0%
18%
12%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 40m

Stress points: 27

Zone distribution

Z1: 19m

Z2: 6m

Z3: 5m

Z4: -

Z5: -

Z6: -

63%
21%
17%
0%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 2h 13m

Stress points: 119

Zone distribution

Z1: 1h 15m

Z2: 8m

Z3: 2m

Z4: 48m

Z5: -

Z6: -

56%
6%
2%
36%
0%
0%

Author: Jesper Bondo Medhus

IMPORTANT!
To do this session, set your FTP as your VO2Max.

More information about this program can be found here:

http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?