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4 week HIIT Block - 30/15-intervalls (Power based)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nikolai Aamaas

All plans by this Coach
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Length

4 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Looking for a boost in your performance? Or are you looking for some variation and want to challenge yourself? Well, why not try this 4-week block with the 30s/15s concept of high intensity intervals. This block is perfect for the indoor season when you need a little boost in your performance or a spike in your FTP.

GENERAL
This block starts off with an introduction to the 30/15 concept with a couple of easier sessions and finish of with 3 sessions in the last week. Remember to do an easy week ahead and after this block. Testing your performance can be done 1 week before and minimum 1 week after last session, to allow the adaptations to take place.

Feel free to add easy training in-between the HIIT sessions but remember to have fresh legs to the key sessions.

GOAL
The main goal is to achieve longer periods of time above 90% of your VO2max in comparison with for example 5- or 6-minute intervals. Your legs are also able to produce more power each 30s than continuously at a longer time period.

REMEMBER: As all training, this is not the absolute solution to achieve great fitness but an alternative way giving you variation and a block of hard work.

4 WEEK HIIT BLOCK
This block is part of my series where you are presented with different ways of boosting your performance in 4 weeks with high intensity work. You can find more options with different approaches by searching for "4-week HIIT Block".



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:01 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
3:01 hrs 1:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Nikolai Aamaas

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