4 week HIIT Block - 30/15-intervalls (HR based)
Nikolai AamaasAll plans by this Coach
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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.
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.
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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:01 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:01 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor