Workouts» VO2max booster program

VO2max booster program

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.

Plan overview

Weeks: 2

Duration: 7h 27m/week

Stress points: 392/week

Workouts: 14

Total duration: 14h 53m

Total stress points: 784

Zone distribution

Z1: 7h 29m

Z2: 1h 10m

Z3: 3h 46m

Z4: 2h 24m

Z5: -

Z6: 5m

50%
8%
25%
16%
0%
1%


Select a week or scroll down to view all workouts.

VO2max booster program »

Week 1

Week 1

Workouts: 7

Total duration: 7h 20m

Total stress points: 385

Average workout:

Duration 1h 3m

Stress points 55

Zone distribution

Z1: 3h 54m

Z2: 48m

Z3: 1h 6m

Z4: 1h 27m

Z5: -

Z6: 5m

53%
11%
15%
20%
0%
1%

VO2max booster program» Week 1 »

Day 1

20min from 25 to 75% FTP
5min @ 50% FTP
5min @ 125% FTP
25min @ 65% FTP
5min from 65 to 25% FTP
20min from 25 to 75% FTP5min @ 50% FTP5min @ 125% FTP25min @ 65% FTP5min from 65 to 25% FTP
Workout overview

Duration: 1h

Stress points: 57

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/

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VO2max booster program» Week 1 »

Day 2

20min from 25 to 50% FTP
10x 30sec @ 100% FTP,
30sec @ 50% FTP
30min free ride
20min from 25 to 50% FTP10x 30sec @ 100% FTP,
30sec @ 50% FTP30min free ride
Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 25m

Z2: -

Z3: 30m

Z4: 5m

Z5: -

Z6: -

42%
0%
50%
8%
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/

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VO2max booster program» Week 1 »

Day 3

10min from 25 to 50% FTP
3x 5min @ 90% FTP,
10min @ 50% FTP
10min from 50 to 25% FTP
10min from 25 to 50% FTP3x 5min @ 90% FTP,
10min @ 50% FTP10min from 50 to 25% FTP
Workout overview

Duration: 1h 5m

Stress points: 47

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/

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VO2max booster program» Week 1 »

Day 4

20min from 25 to 50% FTP
6x 40sec @ 95% FTP,
20sec @ 50% FTP
4min free ride
6x 40sec @ 95% FTP,
20sec @ 50% FTP
4min free ride
6x 40sec @ 95% FTP,
20sec @ 50% FTP
14min free ride
20min from 25 to 50% FTP6x 40sec @ 95% FTP,
20sec @ 50% FTP4min free ride6x 40sec @ 95% FTP,
20sec @ 50% FTP4min free ride6x 40sec @ 95% FTP,
20sec @ 50% FTP14min free ride
Workout overview

Duration: 1h

Stress points: 55

Zone distribution

Z1: 26m

Z2: -

Z3: 22m

Z4: 12m

Z5: -

Z6: -

43%
0%
37%
20%
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/

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VO2max booster program» Week 1 »

Day 5

10min from 25 to 50% FTP
20x 15sec @ 100% FTP,
15sec @ 50% FTP
10min free ride
10min from 25 to 50% FTP20x 15sec @ 100% FTP,
15sec @ 50% FTP10min free ride
Workout overview

Duration: 30m

Stress points: 25

Zone distribution

Z1: 15m

Z2: -

Z3: 10m

Z4: 5m

Z5: -

Z6: -

50%
0%
33%
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 workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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VO2max booster program» Week 1 »

Day 6

10min from 25 to 50% FTP
5min @ 70% FTP
3min @ 75% FTP
2min @ 80% FTP
5x 30sec @ 100% FTP,
30sec @ 50% FTP
5min @ 50% FTP
5x 30sec @ 100% FTP,
30sec @ 50% FTP
5min @ 50% FTP
5x 30sec @ 100% FTP,
30sec @ 50% FTP
5min @ 50% FTP
5x 30sec @ 100% FTP,
30sec @ 50% FTP
5min @ 50% FTP
10min from 25 to 50% FTP5min @ 70% FTP3min @ 75% FTP2min @ 80% FTP5x 30sec @ 100% FTP,
30sec @ 50% FTP5min @ 50% FTP5x 30sec @ 100% FTP,
30sec @ 50% FTP5min @ 50% FTP5x 30sec @ 100% FTP,
30sec @ 50% FTP5min @ 50% FTP5x 30sec @ 100% FTP,
30sec @ 50% FTP5min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 46

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 workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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VO2max booster program» Week 1 »

Day 7

10min from 25 to 50% FTP
5min @ 70% FTP
3min @ 75% FTP
2min @ 80% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
5min @ 50% FTP
10min from 25 to 50% FTP5min @ 70% FTP3min @ 75% FTP2min @ 80% FTP20x 30sec @ 100% FTP,
30sec @ 50% FTP20x 30sec @ 100% FTP,
30sec @ 50% FTP20x 30sec @ 100% FTP,
30sec @ 50% FTP20x 30sec @ 100% FTP,
30sec @ 50% FTP5min @ 50% FTP
Workout overview

Duration: 1h 45m

Stress points: 102

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 workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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VO2max booster program »

Week 2

Week 2

Workouts: 7

Total duration: 7h 33m

Total stress points: 399

Average workout:

Duration 1h 5m

Stress points 57

Zone distribution

Z1: 3h 35m

Z2: 22m

Z3: 2h 40m

Z4: 57m

Z5: -

Z6: -

47%
5%
35%
12%
0%
0%

VO2max booster program» Week 2 »

Day 8

20min from 25 to 75% FTP
3x 5min @ 80% FTP,
3min @ 50% FTP
16min free ride
20min from 25 to 75% FTP3x 5min @ 80% FTP,
3min @ 50% FTP16min free ride
Workout overview

Duration: 1h

Stress points: 50

Zone distribution

Z1: 23m

Z2: 6m

Z3: 31m

Z4: -

Z5: -

Z6: -

38%
10%
52%
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 workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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VO2max booster program» Week 2 »

Day 9

15min from 25 to 50% FTP
50min free ride
10min from 65 to 25% FTP
15min from 25 to 50% FTP50min free ride10min from 65 to 25% FTP
Workout overview

Duration: 1h 15m

Stress points: 67

Zone distribution

Z1: 24m

Z2: 1m

Z3: 50m

Z4: -

Z5: -

Z6: -

32%
2%
67%
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 workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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VO2max booster program» Week 2 »

Day 10

10min from 25 to 50% FTP
5x 30sec @ 100% FTP,
30sec @ 50% FTP
10min free ride
10min from 25 to 50% FTP5x 30sec @ 100% FTP,
30sec @ 50% FTP10min free ride
Workout overview

Duration: 25m

Stress points: 21

Zone distribution

Z1: 13m

Z2: -

Z3: 10m

Z4: 3m

Z5: -

Z6: -

50%
0%
40%
10%
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 workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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VO2max booster program» Week 2 »

Day 11

15min from 25 to 50% FTP
6x 3min @ 85% FTP,
2min @ 50% FTP
15min free ride
15min from 25 to 50% FTP6x 3min @ 85% FTP,
2min @ 50% FTP15min free ride
Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 27m

Z2: -

Z3: 33m

Z4: -

Z5: -

Z6: -

45%
0%
55%
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 workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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VO2max booster program» Week 2 »

Day 12

12min from 30 to 60% FTP
3min @ 80% FTP
3min @ 50% FTP
2x 3min @ 100% FTP,
3min @ 50% FTP
10min @ 50% FTP
2x 3min @ 80% FTP,
2min @ 50% FTP
10min free ride
12min from 30 to 60% FTP3min @ 80% FTP3min @ 50% FTP2x 3min @ 100% FTP,
3min @ 50% FTP10min @ 50% FTP2x 3min @ 80% FTP,
2min @ 50% FTP10min free ride
Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 35m

Z2: -

Z3: 19m

Z4: 6m

Z5: -

Z6: -

58%
0%
32%
10%
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 workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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VO2max booster program» Week 2 »

Day 13

20min from 25 to 75% FTP
5min @ 85% FTP
5min @ 50% FTP
10min free ride
20min from 25 to 75% FTP5min @ 85% FTP5min @ 50% FTP10min free ride
Workout overview

Duration: 40m

Stress points: 32

Zone distribution

Z1: 19m

Z2: 6m

Z3: 15m

Z4: -

Z5: -

Z6: -

47%
15%
38%
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 workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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VO2max booster program» Week 2 »

Day 14

10min from 25 to 50% FTP
5min @ 70% FTP
3min @ 75% FTP
2min @ 80% FTP
8x 30sec @ 100% FTP,
30sec @ 50% FTP
7min @ 50% FTP
8x 30sec @ 100% FTP,
30sec @ 50% FTP
5min @ 50% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
5min @ 50% FTP
10min from 25 to 50% FTP5min @ 70% FTP3min @ 75% FTP2min @ 80% FTP8x 30sec @ 100% FTP,
30sec @ 50% FTP7min @ 50% FTP8x 30sec @ 100% FTP,
30sec @ 50% FTP5min @ 50% FTP20x 30sec @ 100% FTP,
30sec @ 50% FTP20x 30sec @ 100% FTP,
30sec @ 50% FTP20x 30sec @ 100% FTP,
30sec @ 50% FTP20x 30sec @ 100% FTP,
30sec @ 50% FTP5min @ 50% FTP
Workout overview

Duration: 2h 13m

Stress points: 125

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 workout View workout More workouts like this

FAQ: How to use custom workouts in Zwift?

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