9 Week Build with weights
Cycle LabAll plans by this Coach
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.Still have questions about this plan?
8-12 hrs per week, power based periodised training plan incorporating 30/15 HIIT and VO2 Max intervals from 4 x 4 min building to 4 x 8 min. Two hard weeks, one recovery week.
Based on research from Stoggl T and Sperlich B "Polarized training has greater impact on key endurance variables than threshold, high intensity or high volume training" Frontiers in Physiology, 2014.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:47 hrs||2:30 hrs|
|2:39 hrs||1:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||8:47 hrs||2:30 hrs|
||2:39 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter