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9 week HIIT boost FTP threshold & VO2max ADVANCED approx 8.5-11hrs

Author

Martin Burrows

All plans by this Coach
No Ratings

Length

9 Weeks

Plan Specs

cycling advanced masters weightloss power based strength base period

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Plan Description

This 9 week program is based on sport and exercise science research which highlights the value of HIIT (High Intensity Interval Training) workouts in increasing both your FTP (threshold power) and VO2Max.

It involves a couple of HIIT workouts per week (best done on an indoor trainer) with plenty of easy endurance riding at lower intensities.

If you have more time for the endurance rides then add in Zone 2 miles to increase your endurance further.

This is a 'polarised' training plan where you are either well above or well below threshold. Avoid going 'fairly hard' (avoid the middle zones) on your endurance rides for this program to be most effective. Ideal for riders who prefer those short sharp efforts to 'slogging it out'!

NOTE: The advanced plan is also ideal as a follow on plan for beginners and intermediate riders who have completed the KOM Coaching 9 week HIIT Plan for beginners and/or intermediate riders.

These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows.
All workouts are built in the new workout builder so that you can export them to 3rd party applications.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:27 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:27 hrs 4:00 hrs
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Martin Burrows

KOM coaching

Cycle Coaching offering truly personalised Training Prescription and Personal Trainer style Personal Coaching.
Services include;
Personalised training prescription
Event specific fixed training plans (official Dartmoor classic Sportive training plan provider)
FTP and fitness testing
Personal 'on the bike' coaching

Sample Day 1

0:46:00
101.3TSS
30/15 HIIT workout (3 sets of 10x30sec)

Sample Day 2

1:10:00
57.9TSS
Endurance Ride with 6 x NP Bursts (6-8 sec full on sprint)

Warm up then ride mostly in zone 2.
Every 10 minutes, do a 6-8 second full on burst (175% FTP or more) - seated or standing depending on your current goals.
Cool down.

Sample Day 3

2:00:00
111.3TSS
Endurance ride with 10 x 1 min Strength Builder

- Warm up well with at least 10 minutes in zone 2, with 3 - 5 higher cadence bursts (120rpm for approx 15 seconds) before starting the Big Gear Intervals
 -Ride mostly in zone 2.

- Every 10 minutes push a really hard gear (approx 50-60 rpm) for 1 minute.

- Do 10 x 1 minute big gear (strength) intervals, riding easy in zone 2 in between efforts

NOTE: Do not overstrain - it is recommended to go up to about threshold power but not more for now.

Complete the  rest of the ride in zone 2.

Sample Day 4

0:46:00
101.3TSS
30/15 HIIT workout (3 sets of 10x30sec)

Sample Day 5

1:10:00
57.9TSS
Endurance Ride with 6 x NP Bursts (6-8 sec full on sprint)

Warm up then ride mostly in zone 2.
Every 10 minutes, do a 6-8 second full on burst (175% FTP or more) - seated or standing depending on your current goals.
Cool down.

Sample Day 6

2:40:00
139.4TSS
Endurance Ride with Strength and NP Bursts

Warm up then ride mostly in zone 2.

Every 10 minutes do either a Big Gear (Strength) interval or NP burst as follows;

*3 x Strength intervals - push a really hard gear approx 50-60 rpm for 1 minute.


*8 x NP Bursts - 6-8 second full on burst (175% FTP or more, ie Max Sprints) - seated or standing depending on your current goals.

*3 x Strength intervals - push a really hard gear approx 50-60 rpm for 1 minute.

Complete the rest of the ride in zone 2 and cool down.

NOTE: Do not overstrain - it is recommended to go up to about threshold power but not more for now.

Sample Day 8

0:46:00
101.3TSS
30/15 HIIT workout (3 sets of 10x30sec)

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