FFT HIIT CYCLING PLAN

Welcome to the FFT HIIT Cycling Plan, designed to improve your aerobic power, FTP and high-intensity performance through structured interval training.

This plan is based on modern endurance training principles, including the work of Stephen Seiler and research showing that high-intensity interval training (HIIT) is an effective way to improve aerobic fitness, VO₂max and cycling performance. When training volume is matched, interval training often produces greater fitness gains than continuous moderate-intensity riding.

This is a demanding programme that combines frequent interval sessions with sufficient low-intensity riding to support recovery and long-term adaptation.

TYPICAL TRAINING DISTRIBUTION

🟢 50% Easy Endurance (Zone 1–2)

🟠 15% Threshold / Sweet Spot (Zone 3–4)

🔴 35% High Intensity (Zone 5–6)

The plan follows a high-HIIT version of a polarized training model. It is approximately **7 hours per week**, **6 training days per week**, over **12 weeks**. Alternative **10-week** and **16-week** versions are also available.

This plan is best suited to intermediate and experienced cyclists preparing for racing or looking to increase FTP, VO₂max and repeatable power. It is generally not recommended for beginners.

DIFFICULTY

Beginner ⭐⭐⭐⭐☆ Pro

WHO THIS PLAN IS FOR

• 🚴 Road cyclists preparing for racing or fast group rides.
• ⚡ Riders wanting to improve VO₂max and repeatable high power.
• 📈 Cyclists aiming to increase FTP.
• 🏔️ Riders preparing for short climbs or punchy events.
• 💨 Sprinters and all-round riders wanting to improve high-intensity fitness.

TRAINING TIPS

• 📆 Build a consistent weekly routine.
• 🌧️ Train indoors if the weather prevents outdoor riding.
• 🟢 Easy rides should feel genuinely easy.
• 🍌 Fuel hard interval sessions well before and during longer workouts.
• 👥 Ride with friends when it doesn't compromise the planned session.
• 🎯 Complete the interval sessions as prescribed—they provide most of the training stimulus.
• 💬 Don't judge your fitness by a single workout.
• 📈 Start each workout controlled, build steadily and finish strong.
• 😴 If fatigue accumulates, replace a hard session with an easy endurance ride or take a rest day.
• 🏁 Focus on consistency rather than perfection.

Good luck, and enjoy your training.

The FastFitness.Tips Team