Indoor Trainer HIIT Plan Coggan Classic Zones (power, HR, RPE) - 5-7 Hours/Wk, structured workouts

Average Weekly Training Hours 05:28
Training Load By Week
Average Weekly Training Hours 05:28
Training Load By Week

12-Week HIIT Indoor Training Plan


Written by Tim Cusick, TrainingPeaks WKO4 Product Leader and master coach with Velocious Cycling Adventures

WKO4 structured training plan

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 Coggan 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, ErgVideo Free, TrainerRoad, and more) so you can see your workout and interval numbers right on your screen.

Plan overview
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.

More plans
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.

Questions?
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.

Sample Day 2
1:30:00
Threshold Plan – FTP 20 minute/ VO2 Max Test

WU: 10-20 minutes working into Endurance Zone (Power Z1, HR Z1, RPE <2) with 3 x 1-minute fast pedals to wake up legs. ------- MS1: 5-Minute Hard Effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max test while really opening up the legs for the test and really dispense the initial freshness to help produce more accurate power in the 20-minute test. Once complete, spin easily for 15 minutes of recovery, working back into Endurance Zone (Power Z1, HR Z1, RPE <2), and then go on to MS2. ------- MS2: 20-Minute Time Trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Endurance Zone (Power Z1, HR Z1, RPE <2). Your FTP is the power average for the 20-minute effort minus 3-5%. ------- CD: 10-15 minutes of easy spinning.

Sample Day 3
1:30:00
87.6TSS
ENDURANCE RIDE W/FR TEMPO

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Zone 2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Zone 2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
-----
MS2: For the last 50 minutes of ride, pick up the effort to solid tempo zone.
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection; target 75 RPM.
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Zone 1/PE 2-3
CADENCE: small chain ring

Sample Day 6
1:05:00
132.5TSS
BUILD AND CRUISE INTERVALS

WU:
10-15 minutes warm up, progressing to Level 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 3 x 1-minute fast pedals to wake up legs
-------
MS1: 
4 x 90rpm Wind Up Intervals
Start with one foot on the ground in a 53 x 16 (ish) gear. Practice clipping in and building up to 90+ RPM, resting 3-4 minutes between. Once 4 intervals are complete, ride for 10 minutes of easy spinning and then go on to MS2.
-------
MS2: Cruise Intervals
2 x 8-minute intervals with 4 minutes rest between intervals
TARGET: 95% of FTP or Threshold HR
CADENCE: should be one gear harder than you typically pedal, with a target cadence of 75-85
Ride any remaining time in your endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 7
1:30:00
87.3TSS
CLASSIC SST INTERVALS 2 x 17 min

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-------
MS1:
2 x 17-minute Sweet Spot Intervals (SSI)
TARGET: Sweet Spot (PW Z3.5/HR Z3.5/RPE 5-7)
REST: 5 minutes easy riding between
CADENCE: Self selected but do not let cadence drop as you fatigue
TERRAIN: Flat to rolling (or steady, low-grade climb if available)
Ride all remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 9
1:30:00
91.2TSS
CLASSIC SST INTERVALS 2 x 20min

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-------
MS1:
2 x 20-minute Sweet Spot Intervals (SSI)
TARGET: Sweet Spot (PW Z3.5/HR Z3.5/RPE 5-7)
REST: 5 minutes easy riding between
CADENCE: Self selected but do not let cadence drop as you fatigue
TERRAIN: Flat to rolling (or steady, low-grade climb if available)
Ride all remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
Cadence: small chain ring

Sample Day 10
1:30:00
85.9TSS
THE GRIND TEMPO with CADENCE INTERVALS

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-------
MS1: 
1 x 45-Minute Grind Tempo Effort to build and maintain muscular endurance as well as aerobic fitness. By adding some cadence elements to tempo work, we can maximize the benefit by adding a touch of FORCE work.
TARGET: TEMPO (PW Z3/HR Z3/RPE 5-6)
CADENCE: Break this effort into three equal cadence efforts of 15 minutes. The first 15 minutes should be 1-2 gears HARDER/ SLOWER/ LOWER than natural cadence (target 65-75 rpm), the second 15 minutes should be a more natural cadence (target 80-95), and the final 15 minutes should be at EASIER/ FASTER/ HIGHER cadence (target 90-105).
TERRAIN: Mixed
Ride any remaining time in your Endurance zone.
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 13
1:20:00
80.8TSS
BIG GEAR INTERVALS 5 x 5 FORCE

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-----
MS:
5 x 5-Minute Big Gear Force Intervals
TARGET: FTP (PW Z4/HR Z4/PE 6-7)
REST: 5 minutes easy riding between
CADENCE: 45-65 rpm during force intervals
TERRAIN: Hill or trainer
Ride any remaining time in your Endurance zone.
-----
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO4 product leader and the owner of Velocious Endurance Coaching. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. Tim has 100 plans in all cycling disciplines! Need help picking a plan? Fill out our survey here: https://goo.gl/forms/bkGSAYA9VzV9tsq22.