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14 Day VO2 Max Booster Programme

PostPosted: Sat Feb 23, 2013 11:53 pm
by Double-A
Hi All - wishing to share Jesper Bondo Medhus' 14 Day VO2 Max Booster Programme - based on Jesper's 'Time Effective Cycling Training'. Sessions are 60 minutes maximum - hence 'Time Effective'

Programme is based on your VO2 Wattage based on an all out 5 min test you perform on Day 1. All intervals are based on this 5 minute wattage (this will throw a spanner in the works to all you North Americans that think The Wattage World revolves ONLY around FTP !!!).

Although he has written the programme as 14 workouts in 14 day consecutively - they can be done to fill in your training gaps. It is taxing if you do 14 days consecutively (but there are 2 recovery days of 30 minute sessions)

If you do an honest & true 5 minute test - he seems to have got the intervals juuuuusssst right (particularly the second half of the programme) and training you to the edge. Not Volume but definitely QUALITY.

You can purchase his eBook (+ visit his site) at:

Enjoy - Post me your VO2 gains pre & post on this Forum - you'll be pleasantly surprised!


PS1 MBP-09 is missing (deliberately) as Jesper suggests
Day 9 - Total training: 1 hour 15 min
15 min incremental warm-up
50 min criterium/fartlek
10 min cool down

PS2 Doc + Excel file included to view programme on one A4 sheet/printout

Re: 14 Day VO2 Max Booster Programme

PostPosted: Mon Feb 25, 2013 3:27 pm
by Bobones
Thanks for posting this! I've noticed that the workout files are based on percentage of FTP, but it looks as though the actual workouts are based on a percentage of VO2max. Do you suggest the we enter our VO2Max wattage in the user profile rather than our FTP before starting these workouts?

Re: 14 Day VO2 Max Booster Programme

PostPosted: Sat Mar 02, 2013 1:42 am
by Double-A
Apologies for late reply!

YES! Change your FTP value in Profile to your VO2 Wattage that you score in Day 1 of MBP.
Remember to change it back to your FTP IF you going to do a workout based on FTP. Leave it as VO2 if you are doing a workout based on VO2.

I have made a suggestion to Adam to include a VO2 score in your profile so that when you select a workout you can choose either.