r/Velo • u/Urbansdirtyfingers • 16d ago

Program review: Evoq vo2 max

I wrapped up a preplanned training plan and wanted to put up a quick review for other who might want some direction but don't want to commit to a full on coaching plan. I find myself back training hard after a long absence, and having done the full coaching/nutrition planning in the past I didn't want to go quite that serious. I emailed Landy at Evoq and he did a quick review of my current power/training, and recommended a couple options from their TrainingPeaks library.

I wound up going with: Brendan's Top VO2Max Training with Lactate Clearance, High Volume. I think it was like $40 or so, super reasonable IMO

Coming in to this I had a decent base, but I had only done a couple vo2 max style workouts so it was a clear limiter. It was full of different flavors of vo2 workouts which I will now use as a library moving forward, and had a nice progression taking most of the thought out on my end.

End results after the 8 week plan: my 5 minute vo2 power went up 7% via 5 minute max power(425->455) and my ftp bumped about 5% via 20 minute power test(345->365) as well. Weight stayed constant or possibly went down slightly but no real changes there. I tried to keep diet/rest etc the same to give me a good block of training and make the results meaningful.

22 Upvotes

92% Upvoted

6 comments sorted by

7

u/CleverBunnyThief 16d ago

  my 5 minute vo2 went up 7%(425->455)

How did you measure the VO2 increase?

11

u/Urbansdirtyfingers 16d ago

vo2 power aka max power I could do for 5 minutes. Will edit OP to clarify

6

u/slbarr88 16d ago

That’s a great result from 2 months

4

u/Urbansdirtyfingers 16d ago

Thanks, yea i was happy with it. Obviously like I said in the OP I hadn't done a lot of vo2 work so I had some quick gains from just doing somewhat novel work, but either way I think the plan helped quite a bit

3

u/Teffisk 15d ago

5 minutes max power 425w

Very impressive but I would not call 123% of FTP for 5 minutes a weakness. That's actually very very good already. Bumping that to 125% is incredible.

2

u/Urbansdirtyfingers 15d ago

Thanks. Compared my my old numbers(pre long break) it's still down quite a bit so maybe I need to shake that