8-Week VLamax Reducer (SCYENCE) is a 8-week cycling plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
The VLamax Reducer Plan is the right choice for all athletes who want to focus on reducing their maximum lactate production rate.
Whether as preparation for an ultra event on the road, gravel, or MTB, time trials, or simply because you want to finally increase your FTP, this plan is specifically designed to target a metabolic parameter rather than a specific event.
Complemented with nutrition tips, specific workouts, small stretching and core training advice, and the main menu of the VLamax Reducer block week, you will systematically work on shifting your Type 2 fibers, further developing the aerobic capacity of your Type 1 fibers, and ultimately improving your endurance performance.
Training logic and load
The build phase adds more specific stress while keeping enough easy work to preserve quality week after week. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 64 scheduled entries across 8 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 6
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
Rest day Alternatively, you can also incorporate 45-60 minutes of very easy LIT training.
Ramp from 50% to 75% | 20 min @ 60% | 20 min @ 75% | 10 min @ 60% + 3 more steps
LIT Training. Time: 1h30 (30 min @Fatmax included) HR: approx. 60-70% of HRmax. Perceived exertion: 4-5 out of 10 Cadence target: 85 to 95 rpm Effect: Mitochondrial biogenesis, muscle fiber shift, improvement of fat metabolism LIT is not the same as Fatmax.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 7 more steps
MIT Training. Duration 2h30 Main menu: 6x5 min MIT_SwSp (Rest: 2:30 min) HR: approx.
2 h @ 60%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
Rest day Alternatively, you can also incorporate 45-60 minutes of very easy LIT training.
15 Min Full Body Stretch by Mady Morrison! Mady Morrison offers a variety of videos to follow along with on YouTube, which we highly recommend!
The Sunshine Morning Flow by Mady Morrison! Mady Morrison offers a variety of videos to follow along with on YouTube, which we highly recommend!
45 min @ 60%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 7 more steps
SIT + MIT - Sweet Spot Training: 3x15 min @85% FTP; Cadence = 55 rpm (5 min rest) Perceived exertion: 6-7 out of 10 Effect: Forced fatigue of Type 2 fibers.
3:30 h @ 60%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.