How to Improve VO2 Max with AI-Generated Zwift Workouts (Free Plan Inside)
If you're a Zwift rider looking to boost your performance, you've probably come across the term VO2 Max. It’s a key metric that reflects your body’s ability to use oxygen efficiently during intense effort — and a higher VO2 Max usually means faster, stronger, longer rides.
But improving it? That’s where it gets tricky.
Most Zwift training plans are one-size-fits-all. They assume a level of fitness, ignore your schedule, and don’t adapt if you miss a ride. That’s why I started building Verva — an AI-powered tool that creates personalized Zwift training plans based on your FTP, your goals, and your availability.
And yes — VO2 Max is one of those goals.
Why VO2 Max Matters (and How Zwift Handles It)
VO2 Max is trainable — especially for cyclists in the beginner to intermediate range. Intervals at 110–120% of your FTP, done consistently, are scientifically proven to help.
Zwift’s built-in workouts do include VO2 sessions, but they’re static. They don’t care whether your FTP is 200 or 300 watts, or whether you’re training 3 days a week or 6. That’s where AI can make a difference.
How Verva Builds Smarter VO2 Max Workouts
Verva uses a few simple inputs:
- Your current FTP
- Your primary goal (VO2 Max in this case)
- Number of sessions per week
From that, it creates a fully structured plan, with session-by-session intensity targets in ZWO format (so you can load them directly into Zwift).
Here’s an example of what it might generate:
...all wrapped with proper warmup and cooldown.
Each session is designed to maximize gains while respecting your recovery.
Try It Now – Get a Free 1-Week Plan
While the full Verva platform is still under development, you can already generate a free 1-week plan focused on VO2 Max improvement.
Just enter your FTP, choose "Improve VO2 Max" as your goal, and tell it how many days a week you ride. You’ll get a personalized plan in seconds — no signup required.
What’s Next for Verva
We’re currently in private beta and testing new features weekly, including:
- FTP-based performance tracking
- Dynamic adaptations if you miss a session
- Future integrations with TrainingPeaks, Strava, and Garmin
Verva is built for riders who want smart training that works around their life — not the other way around.
If that sounds like you, give it a shot and let us know what you think.
Ride strong,
– The Verva Team