8-WEEK TIME-CRUNCHED CYCLIST TRAINING PLAN

Maximum fitness, minimum time. This 8-week time-crunched plan packs serious gains into short, sharp 30-to-45-minute rides — proof that you don't need long hours to get faster, just focused, high-quality HIIT work.

WHO IT'S FOR
Busy cyclists and triathletes juggling work and life who can only train 30–45 minutes most days but still want real performance gains. Fully indoor- and Zwift-compatible; every session is built around your FTP, so it works on any smart trainer.

WHAT YOU'LL GAIN
A higher FTP and VO2 ceiling, sharper top-end power and a stronger engine — all from time-efficient interval sessions that waste not a single minute.

HOW IT WORKS
Short, structured HIIT rides of 30–45 minutes through the week, with rest days built in. Every session is dense with quality — VO2, threshold and anaerobic intervals — with just enough warm-up and recovery to make the work count. A lighter week and a final test track your progress.

WHAT YOU NEED
A smart trainer or power meter and a set FTP. Every workout is fully structured and downloads straight to your head unit or Zwift.

Each session includes coach's notes explaining what it does, how it should feel and how to pace it. Built by Evolve Coaching. Train smarter, not longer.