High-intensity Low Volume Taper (Two Weeks)

Browse Training Plan Store

Back to Plan Details

High-intensity Low Volume Taper (Two Weeks)

Author

Sean Vintin

All plans by this Coach

Length

2 Weeks

Typical Week

4 Bike

Longest Workout

0:54 hrs

Plan Specs

cycling road cycling

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Based on the studies published by Rønnestad et al., 2014a the aim of this training plan is to keep your fitness or Chronic Training Load (CTL) high and stable, reduce your fatigue or Acute Training Load (ATL) and to get your freshness or Training Stress Balance (TSB) to around +ve 10
Tapering works by producing an incredible array of positive changes for athletes, including augmented glycogen stores, increased aerobic enzymes, expanded blood plasma, upgraded economy, better repair of muscle and connective-tissue trauma, improved neuromuscular coordination, and heightened mental confidence.

This is a great way for the time-poor athlete to add the elements of a traditional taper on a more realistic time schedule of 2 weeks.

This high-intensity low-volume taper plan is reported to improve endurance by ~22 percent.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:50

Big Development Coaching

Big Development Coaching

I offer personalised and customised training plans based on the fundamental principles of exercise physiology so you can train smarter, accelerate progress and peak at exactly the right moment.

My training plans include power-duration testing and block periodisation / progressive overload that have been intelligently designed, with shorter sessions mid-week and longer endurance work on the weekend to provide structure, consistency and allow time for your friends, family and career.

Sample Day 1

0:54:00
65.9TSS
Recovery Week: 30/15 VO2 Max Intervals

30 seconds is not long enough for your body to develop a high blood lactate concentration, which has the effect of decreasing power output by increasing the concentration of hydrogen ions and therefore acidity in the working muscles. Instead, the 30 seconds is just long enough for the for you to accelerate up to a high speed, hold it for 15–20 seconds, and then decelerate into the rest. The cardiac demand stays relatively high with only around a 5 to 10 bpm decrease during the rest interval. As far as your heart is concerned, you’re working quite continuously at or near your VO2max.

The 30-second recovery interval allows the myoglobin in the muscle cell to recharge its small oxygen store. This in turn allows a higher power output—and better engagement of fast twitch muscle fibres—for the next 30-second work bout. Fast twitch fibres have poor endurance and will fatigue during longer work repetitions; the short repeats with equal rest intervals provide them with a greater endurance training effect.

Perception-wise, athletes report leaving a 30/30 interval workout feeling invigorated and not overly wiped out. This is often in stark contrast to sensations after finishing a more traditional VO2max interval workout with long-duration repeats. For that reason, I use these sessions quite frequently and see fantastic results.

Sample Day 3

0:54:00
65.9TSS
Recovery Week: 30/15 VO2 Max Intervals

30 seconds is not long enough for your body to develop a high blood lactate concentration, which has the effect of decreasing power output by increasing the concentration of hydrogen ions and therefore acidity in the working muscles. Instead, the 30 seconds is just long enough for the for you to accelerate up to a high speed, hold it for 15–20 seconds, and then decelerate into the rest. The cardiac demand stays relatively high with only around a 5 to 10 bpm decrease during the rest interval. As far as your heart is concerned, you’re working quite continuously at or near your VO2max.

The 30-second recovery interval allows the myoglobin in the muscle cell to recharge its small oxygen store. This in turn allows a higher power output—and better engagement of fast twitch muscle fibres—for the next 30-second work bout. Fast twitch fibres have poor endurance and will fatigue during longer work repetitions; the short repeats with equal rest intervals provide them with a greater endurance training effect.

Perception-wise, athletes report leaving a 30/30 interval workout feeling invigorated and not overly wiped out. This is often in stark contrast to sensations after finishing a more traditional VO2max interval workout with long-duration repeats. For that reason, I use these sessions quite frequently and see fantastic results.

Sample Day 5

0:54:00
65.9TSS
Recovery Week: 30/15 VO2 Max Intervals

30 seconds is not long enough for your body to develop a high blood lactate concentration, which has the effect of decreasing power output by increasing the concentration of hydrogen ions and therefore acidity in the working muscles. Instead, the 30 seconds is just long enough for the for you to accelerate up to a high speed, hold it for 15–20 seconds, and then decelerate into the rest. The cardiac demand stays relatively high with only around a 5 to 10 bpm decrease during the rest interval. As far as your heart is concerned, you’re working quite continuously at or near your VO2max.

The 30-second recovery interval allows the myoglobin in the muscle cell to recharge its small oxygen store. This in turn allows a higher power output—and better engagement of fast twitch muscle fibres—for the next 30-second work bout. Fast twitch fibres have poor endurance and will fatigue during longer work repetitions; the short repeats with equal rest intervals provide them with a greater endurance training effect.

Perception-wise, athletes report leaving a 30/30 interval workout feeling invigorated and not overly wiped out. This is often in stark contrast to sensations after finishing a more traditional VO2max interval workout with long-duration repeats. For that reason, I use these sessions quite frequently and see fantastic results.

Sample Day 7

0:54:00
65.9TSS
Recovery Week: 30/15 VO2 Max Intervals

30 seconds is not long enough for your body to develop a high blood lactate concentration, which has the effect of decreasing power output by increasing the concentration of hydrogen ions and therefore acidity in the working muscles. Instead, the 30 seconds is just long enough for the for you to accelerate up to a high speed, hold it for 15–20 seconds, and then decelerate into the rest. The cardiac demand stays relatively high with only around a 5 to 10 bpm decrease during the rest interval. As far as your heart is concerned, you’re working quite continuously at or near your VO2max.

The 30-second recovery interval allows the myoglobin in the muscle cell to recharge its small oxygen store. This in turn allows a higher power output—and better engagement of fast twitch muscle fibres—for the next 30-second work bout. Fast twitch fibres have poor endurance and will fatigue during longer work repetitions; the short repeats with equal rest intervals provide them with a greater endurance training effect.

Perception-wise, athletes report leaving a 30/30 interval workout feeling invigorated and not overly wiped out. This is often in stark contrast to sensations after finishing a more traditional VO2max interval workout with long-duration repeats. For that reason, I use these sessions quite frequently and see fantastic results.

Sample Day 9

0:41:30
48.9TSS
Recovery Week: 30/15 VO2 Max Intervals

30 seconds is not long enough for your body to develop a high blood lactate concentration, which has the effect of decreasing power output by increasing the concentration of hydrogen ions and therefore acidity in the working muscles. Instead, the 30 seconds is just long enough for the for you to accelerate up to a high speed, hold it for 15–20 seconds, and then decelerate into the rest. The cardiac demand stays relatively high with only around a 5 to 10 bpm decrease during the rest interval. As far as your heart is concerned, you’re working quite continuously at or near your VO2max.

The 30-second recovery interval allows the myoglobin in the muscle cell to recharge its small oxygen store. This in turn allows a higher power output—and better engagement of fast twitch muscle fibres—for the next 30-second work bout. Fast twitch fibres have poor endurance and will fatigue during longer work repetitions; the short repeats with equal rest intervals provide them with a greater endurance training effect.

Perception-wise, athletes report leaving a 30/30 interval workout feeling invigorated and not overly wiped out. This is often in stark contrast to sensations after finishing a more traditional VO2max interval workout with long-duration repeats. For that reason, I use these sessions quite frequently and see fantastic results.

Sample Day 11

0:36:00
37.1TSS
Recovery Week: 30/15 VO2 Max Intervals

30 seconds is not long enough for your body to develop a high blood lactate concentration, which has the effect of decreasing power output by increasing the concentration of hydrogen ions and therefore acidity in the working muscles. Instead, the 30 seconds is just long enough for the for you to accelerate up to a high speed, hold it for 15–20 seconds, and then decelerate into the rest. The cardiac demand stays relatively high with only around a 5 to 10 bpm decrease during the rest interval. As far as your heart is concerned, you’re working quite continuously at or near your VO2max.

The 30-second recovery interval allows the myoglobin in the muscle cell to recharge its small oxygen store. This in turn allows a higher power output—and better engagement of fast twitch muscle fibres—for the next 30-second work bout. Fast twitch fibres have poor endurance and will fatigue during longer work repetitions; the short repeats with equal rest intervals provide them with a greater endurance training effect.

Perception-wise, athletes report leaving a 30/30 interval workout feeling invigorated and not overly wiped out. This is often in stark contrast to sensations after finishing a more traditional VO2max interval workout with long-duration repeats. For that reason, I use these sessions quite frequently and see fantastic results.

Sample Day 12

0:48:00
32.7TSS
Race Day Prep - Recovery with Surges

The hard work is done! Some nice, light work just to keep things ticking over. If you are able to, familiarise yourself with the course, check your equipment, nutrition, alarms and any other important parts of your preparation. Familiarise yourself with the finish line and visualise your victory.

$15.00 - Buy Now