8-Week VO2max Booster (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
Intense HIT block power is coming our way.
We have summarized Rœnnestad's findings on HIT block periodization in this VO2max Booster plan.
Get ready to jump to the next level once again.
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 62 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 5
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
20 min @ 55% | 6x 0 min on / 3 min easy | 47 min @ 55% | Ramp from 65% to 55%
LIT Training. Duration: 1h30 HR: approx. 60-70% of HRmax. Perceived exertion: 3 out of 10 Cadence target: 85 to 95 rpm Effect: Mitochondrial biogenesis, muscle fiber shift, improvement in fat metabolism During Low Intensity Training, pay at
Ramp from 50% to 75% | 3 min @ 50% | 3 min @ 75% | 3 min @ 80% + 21 more steps
HITdec Training. Duration 1h45 Main menu: 2x3x5 (1:30 HIT_IE 3:30 HIT_EB) 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.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - Sweet Spot Training: 4x8 min @85% FTP (5 min pause) Perceived exertion: 6-7 out of 10 Effect: Improvement in metabolic efficiency, enhancement of lactate transport, and potential increase in fractional utilization.
2:30 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.
Carbo Loading - Day Today you will fill up your stores! This means you will try to achieve a carbohydrate intake of 8-12 g of carbohydrates per kg of body weight throughout the day.
Rest day Alternatively, you can also do 45-60 minutes of easy low-intensity training (LIT).
Carbo Loading - Day Today you will fill up your stores! This means you aim to consume a total of 8-12 g of carbohydrates per kg of body weight throughout the day.
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.