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

Includes Structured Workouts

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Author

Alex fastfitnesstips

All plans by this Coach
No Ratings

Length

12 Weeks

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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. 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.

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!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
6:39 hrs 2:31 hrs
Strengthx1
0:35 hrs 0:30 hrs
Runx1
0:11 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:39 hrs 2:31 hrs
Strength
0:35 hrs 0:30 hrs
Run
0:11 hrs 0:50 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

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 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 is active on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.