Sprinter's Training Plan #2 (aka HIIT Plan 7hr/wk over 12 weeks) (TID = 50:20:30) with 1 run

Author

Alex fastfitnesstips

All plans by this Coach

Length

12 Weeks

Typical Week

1 Strength, 5 Bike, 1 Run

Longest Workout

2:31 hrs

Plan Specs

cycling road cycling intermediate advanced masters weightloss power based tss based

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Summary

Includes Structured Workouts

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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. There is an optional 1x run per week. There are also some cadence drills.

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.

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!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:28
Training Load By Week
Average Weekly Training Hours: 07:28
Average Weekly Breakdown

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 also 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 has a large social media of around 40,000 combined following on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.

Back to Plan Details

Sample Day 1

1:00:00
55.6TSS
1hr Opener Session

Opener designed to get you moving, mixed intensity and mixed cadence

Sample Day 2

0:30:00
Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

Sample Day 3

0:42:00
52.5TSS
Vo2max Sprint Intervals x6

Time to practice your sprints, find a good clear section of road, or do it indoors on the trainer. Try and do at least 5x. If 6x is easy go for 8x. Big cool down after please!

Sample Day 4

0:20:00
Yoga or rest

Yoga

Sample Day 5

0:40:00
47.7TSS
4min run intervals and a sprint finish

Lets try for 4min run intervals and a 8min finish

Sample Day 6

0:30:00
Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

Sample Day 6

0:42:00
53.9TSS
Sprint Intervals one set

Time to practice your sprints, find a good clear section of road, or do it indoors on the trainer. Try and do at least two sets

Sprinter's Training Plan #2 (aka HIIT Plan 7hr/wk over 12 weeks) (TID = 50:20:30) with 1 run

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