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NICA:: High School Varsity Build 2

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NICA:: High School Varsity Build 2


Imperium Coaching


4 Weeks

Plan Description

Imeh and I have experience crafting several HS Leaders and also working with athletes competing at a national and international level. We created this to allow more athletes to have access to quality training and to remove a lot of guesswork from the equation when it comes to how to train, how much to train, how to prepare for a race, etc.

This plan is for any NICA Varsity athlete looking to make the best of their season with workouts tailored to the races and to the individual athlete. This is also a useful tool for NICA coaches to have everyone follow a structured plan and to know you don't have to do research to coach the athletes and create workouts for each of them.

This plan makes it as easy as looking at the calendar and completing the workout. No guesswork, no doubts. You know you will be working effectively to increase your fitness through targeted, precise workouts and also recovering enough for peak race-day performance.

This specific block focuses on tailoring your engine to get ready for race season. This block is full of high-intensity workouts designed to improve your race starts, ability to recover from hard efforts, and dramatically increase Vo2 MAX. This is one of the last blocks in a season and makes sure you're ready to hit the last point of Vo2 improvements before you transition into the "Peak" phase. Expect easier race starts and stronger finishes to races.

HAVING A HEART RATE MONITOR WOULD HELP; HOWEVER, IT IS NOT NECESSARY. You can absolutely complete the plan working by perceived exertion.

We have a gift for those who complete the challenge with a 93% Completion Rate (A, A+), so reach out on IG @imperiumcoaching when your done with the challenge to claim the prize!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
10:44:00 02:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
10:44:00 02:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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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