What does this plan do?

After following this plan, you should be noticeably faster and punchier, with a higher FTP and a much-improved ability to surge, recover, and hold power when it counts. Most riders can expect their threshold power (e.g. FTP) to increase by 5-15%, all from short, sharp, time-efficient sessions.

This is achieved with high-intensity interval training (HIIT) that packs a serious aerobic and neuromuscular stimulus into rides of just 30 to 45 minutes. We target your VO2 max, your threshold, and your top-end snap so you get faster without long hours in the saddle.

Who is this plan for?

This plan is built for the time-crunched cyclist: anyone who wants real fitness gains but only has 30 to 45 minutes, four to five days a week. If you train indoors on Zwift or a smart trainer, or squeeze rides around work and family, this plan is made for you.

It suits riders preparing for Zwift racing, criteriums, short time trials, hill climbs, and fast group rides, as well as anyone who simply wants to get fitter and faster in minimal time. Because every session is structured and ridable in ERG mode, it is ideal for indoor training.

The plan requires only 3 to 3.5 hours per week. As intensities are tailored to your fitness level, it suits motivated beginners through to advanced riders who want a high-quality, low-time-commitment block.

Key Features

We believe our plans stand out from the crowd. We've done our very best to provide an experience that's as close as possible to having on-hand coach support, with clear guidance on how to get the most out of the plan and what we're achieving session-by-session to keep you motivated. Our plans are grounded in sport science and backed by real-world coaching experience with the TeamEvolve community.

This plan includes:
Every session 30 to 45 minutes, four to five days a week, around 3 hours total per week
Structured sessions, meaning all sessions automatically export to your head unit or sync to training platforms like Zwift or TrainerRoad and are ridable in ERG mode
A different, never-repeated session every day with fresh, fun interval shapes to keep you coming back for more.

FTP test in Week 8 to measure improvements and set new training zones
Each workout's purpose and key adaptations clearly communicated with detailed coaching cues
Weekly notes summarising the week's training and goals for the next block, plus a note on every rest day so you always know what to do

Progressive periodisation: Foundation (Weeks 1-2) → Build (Week 3) → Recovery (Week 4) → Second Build (Week 5) → Peak (Week 6) → Sharpen (Week 7) → Taper & Test (Week 8)
A full range of HIIT formats: VO2 max intervals, 30/30s, over-unders, sweet spot, broken threshold, micro-bursts, neuromuscular sprints, and a race simulation

Two rest days every week (Monday and Friday) to keep the hard days sharp and recovery protected

Plan Requirements:
Smart trainer or power meter (recommended)
Established FTP (tested within last 4 weeks)
Just 30 to 45 minutes, four to five days per week
Indoor trainer or Zwift ideal, outdoor compatible

Support: bryn@teamevolve.cc | Website: evolvecoaching.cc

Adapt. Improve. Evolve.