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Sprinter's Training Plan (aka HIIT Plan 7hr/wk over 12 weeks) (TID = 50:20:30)

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Sprinter's Training Plan (aka HIIT Plan 7hr/wk over 12 weeks) (TID = 50:20:30)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Alex fastfitnesstips

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Welcome to the FFT HIIT cycling plan based on the science of Seiler. This plan emphasizes high intensity (30%) and low intensity (50%) with some threshold (20%). Many sesions are intervals: Milanovic et al. (2016) reported a greater response to interval training relative to continuous training at equal training volume.

Evidence suggest this might be the idea plan for improvers and intermediate cyclists. It can be for sprinters but it doesnt have to be: it is a good HIIT plan for any cyclist. It can be undertaken anytime! Its roughly 7hrs per week (max), 6 days per week over 12 weeks. It is best suited to improvers, regular cyclists and advanced who want to raise their aerobic and anaerobic base ready for next season. Not the best for beginners but very good for anyone polishing their riding for a race event.

The plan is "polarized" using principles of Seiler but with a strong emphasis on HIIT as follows: low intensity (z1 z2) =50%; moderate intensity (z3 z4) = 15%; high intensity (z5 z6) = 35%. We also have a 10 week and 16 week version. This is power based.

DIFFICULTY
Beginner ✩✩✩✭✩ Pro

TIPS AND ADVICE
• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.

Best of luck from the Fastfitness.tips team!

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
07:38:00 02:31:00
Strength x1
00:37:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
07:38:00 02:31:00
Strength
00:37:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Alex Mitchell from FastFitnessTips

Alex from FastFitnessTips

Alex is the creator and head coach at FastFitnessTips. He is a level 3 accredited coach from the UK and also MD and personal trainer. He is a qualified medical doctor at the University of Leicester UK and very experienced in scientific methods such as meta-analysis and big data. He is active on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports. To find your optimal plan use: https://fft.tips/tpp


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  • 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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