Indoor Trainer HIIT - Classic Zones - 5-7 Hours/Week
Tim Cusick - Coach of World and National ChampionsAll plans by this Coach
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12-Week HIIT Indoor Training Plan
Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures
HIIT stands for High Intensity Interval Training. As the name suggests, it is a form of interval training which uses short periods of high-intensity, anaerobic exercise followed by shorts periods of recovery. The length of the high-intensity intervals ranges from between five seconds to eight minutes, while recovery periods are normally (but not always) equal to the length of the intensity.
Train with the coach of national and world ITT champion Amber Neben! This 12-week trainer base plan uses classic training levels and is designed for the serious competitive cyclist. Includes power, heart rate, and perceived exertion. The workouts can be used in the traditional format or as structured workouts, which load to your smart trainer or select devices (Garmin, RGT, ErgVideo Free, TrainerRoad, and more) so you can see your workout and interval numbers right on your screen.
This indoor cycling training plan has been designed to give you a simple, predictable, progressive approach to building your base aerobic fitness and muscular endurance and raising your general efficiency through pedaling drills. This plan features a hefty dose of Tempo and Sweet Spot Intervals and a mix of high cadence drills to develop a strong aerobic base while improving your muscular endurance, stamina, and fatigue resistance. In the later phase of the plan, force work is introduced to help build strength as you prepare to move into the build phase of your training plan.
Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
Need help loading your structured works to your device or smart trainer? Click here to read instructions.
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:28 hrs||2:30 hrs|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
||5:28 hrs||2:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor