Nothing spectacular and different. Currently is my third year of riding so I didn’t have the capacity to do 9 workouts, so I am doing 6 vo2 max in the block. This year was a first-year when I felt way stronger during the block, not completely destroyed.
Typical structure:
Week 1
|M|T|W|T|F|S|S|
|—|—|—|—|—|—|—|—|
|Rest|VO2 (5x4)|VO2 (6x3,5)| VO2 (7x3)|Recovery|Longer Z2|Long Z2|
Week 2
|M|T|W|T|F|S|S|
|—|—|—|—|—|—|—|—|
|Rest|VO2 (5x4)|VO2 (6x3,5)| VO2 (7x3)|Recovery|Longer Z2|Long Z2|
Ideally repeat in week 3
This year I have changed the length of the intervals and I have done:
Week 1
|M|T|W|T|F|S|S|
|—|—|—|—|—|—|—|—|
|Rest|VO2 (3x6)|VO2 (4x5) | Rest| VO2 (5x4)| VO2 (6x3)|Long Z2|
Week 2
|M|T|W|T|F|S|S|
|—|—|—|—|—|—|—|—|
|Rest|VO2 (4x5)|VO2 (5x4)|Longer Z2|Rest|Long Z2|Z2|
The recommendation from KM is the structure 3 workouts in the block for 3 weeks with decreasing interval time. I wanted to try 4 workouts in the first week and then 2 workouts in the second and should do 2 workouts in the third week. I have also played a little bit with the execution of the intervals (like doing variable power etc). So it was a little experimentation to try new things. Around end of April/May I am planning another fun time with VO2 in the block.
And one thing, from personal experience only - if you have stress at work/life do not even bother with the block - move it later or earlier. The work on the bike doesn’t look horrific but it takes its toll. You will be tired a lot and mental side is way more limiting than physical side during the workouts. Your body simply does not want to suffer anymore so you need to push through it and it requires a lot of mental energy. Oh yes - and you need fuel more than usual. kJ wise it is not a lot but apparently you burn through everything you have got in you.