Equipe Flamme Rouge  

VO2max Development Programme


VO2max is useful for shedding the opposition in the final klometre.
Solo Sprinting Practice ~ Antonin Magne Trophee Passion

Our "re-usable" flamme rouge VO2max Development Programme has been designed for one purpose only.

This programme will, over the course of eight weeks, increase your VO2max Power and, as a by product, take lactate tolerance, "fast cruising" speed and your riding efficiency to a whole new level.  And you can use it as many times as you like!

Even if you don't have a power meter, or any other "sciency" gizmos, you can easily improve your VO2max and raise your all round sporting performance by going faster for less effort in just eight weeks.

Who's it for...?
If you've completed your own base training period, have tried our FTP Development Programme or just need a mid-season top-up, and are now looking for a focussed "one-goal" training outcome to develop your VO2max, then this programme is the one that will best meet your needs.

You don't need a heart rate monitor or power meter for any of the sessions within the programme. But if you have either of them, there are specific target zones and parameters within the sessions, for which you can aim. 

What does it cost?
The price of this Performance Programme is just £15 (approx US$25). 

What is the duration?
The duration this Performance Programme is 8 weeks.  But, as with all our programmes, you can reconfigure it, to be used as many times as you wish, to run from whichever date you wish. 

Purchase A Programme...
If you think this flamme rouge Performance Programme best suits your needs, please click "Buy Now" so the adventure can begin. 

If you're not sure, drop us an email (contact details in the footer) and we can discuss options, or tailor something more specific.

FTP or VO2max Programme?
If you are undecided on whether you should get the FTP Programme or this VO2max Programme; here's a little clarification of each...


The Physiological Continuum ~ Click image to read the facsheet

FTP Programme...
Mainly works in and around the edges of Zone 4 being just above and below MLSS and 25 mile TT pace.  It incorporates an element of Level 5 work to coax FTP upwards!

This is your 25 mile/40 k TT target Pace and the programme's aim is to make you more efficient.

VO2max Programme...
Mainly works in and around the edges of Zone 5, working between MLSS and Lactate Drowning.  It incorporates an element of Level 6 work to coax your VO2max upwards!

This is your short, sharp, climbing/attacking pace, the programme's aim is to make you more effective.

What do I get?
You are not purchasing a "follow these instructions" training plan.   Our value-driven, "re-usable and re-configurable" programmes and manuals are the equivalent of small books, written just for you.  Our 20 week options are around 45 pages with our 12 and 8 week options 35 and 25 pages respectively.

You get all the information you need starting with, how the programme works (and why), access to an ever-growing library of Frequently Asked Questions, and your own personalised Heart & Power Zones and physiological markers.

There's a "predicted" Performance Timeline, an at-a-glance Programme Overview and a chart showing your forthcoming Training Load and Intensity Levels, allowing you to predict and track your fitness gains.

micro cycle

Each Micro Cycle has a clearly laid out plan of which sessions to tackle, when and at a level of effort that best meets your needs.  There is also a clearly defined list of the three objectives and benefits you will gain from the sessions you are undertaking.  If you are to give your all for these sessions, then surely it's important that you know why you're being asked to do them and what benefits you will directly gain from doing so.

flamme rouge programme

To complete the package, there are optional Gym, Weights & Stretching Workouts, and information pages on how best to prepare for road and turbo sessions, with further guidelines on Race Preparation and Recovery.

In short, you get a comprehensive breakdown on how to best prepare for whatever discipline, objective or event you have identified as important to you. 

How it works...
Once you've selected your programme, we'll send you a short questionnaire to complete and return to us. We ask for your min/max heart rate, and/or your VO2max or FTP wattages if you know them.

There's also a few other physiological questions about height, weight, age, available riding time, etc.

In line with your responses, we will personalise the programme's drills and sessions with perceived exertion levels, heart rate zones, power zones and cadence guidelines.

Start to finish process takes around three to five days.

What people say...
Here's just some of the feedback we've had for our programmes.

I am fitter 'n lighter than ever, faster 'n stronger than ever, my 'angel ratio' of 4.75 w/kg is beckoning.
MK ~ London

Just wanted to share with you that the test showed a massive improvement in VO2 since my last test... the training I have done under your programmes has really worked.

It is interesting to me to see that my maximum heart rate appears to be 8 beats lower, my resting heart rate is also down and the amount of oxygen I can pump around in a maximal test is significantly higher ( I didn't think it was possible to move this and thought only lactate threshold power could be moved up).  

This is all very pleasing as I approach 50 years of age...

So is the VO2max development program worth £15?
Here's the answer: 1st place Master Canadian National MTB Championship!
Alain Gagnon (above) ~ Canada

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