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".