9 week HIIT boost FTP threshold & VO2max BEGINNER approx 6.5-7hr40 hours per week

Average Weekly Training Hours 06:24
Training Load By Week
Average Weekly Training Hours 06:24
Training Load By Week

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

Sample Day 2
1:00:00
87.9TSS
20/20 HIIT workout (5 sets of 6 x 20sec)

Sample Day 3
1:00:00
49.2TSS
Endurance Ride with 5 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 5
1:00:00
87.9TSS
20/20 HIIT workout (5 sets of 6 x 20sec)

Sample Day 6
1:00:00
49TSS
Easy Endurance with cadence drills

Ride for about an hour or so with sections of higher cadence in easy gears.

*The focus of this session is to turn your legs, keeping them supple, whilst adding time on the bike at an in easy endurance pace.  

Mostly aerobic (zones 1 and 2) to keep your legs fresh and spinning.

Avoid steeper hills. If you do hills, aim to keep your effort relatively steady, rather than really pushing it.

Spend a minute or two at higher cadences (100+) but still in low zones (so very easy gear) several times during the ride.

Concentrate on smooth fluid pedalling.
- Aim to spend most of your time in zone 2 to work on basic endurance (You are likely to go into higher zones especially on hills - but try to avoid 'wasting' your training time in zone 1).
- Relax the legs, relax the feet and think about your feet spinning easily in CIRCLES

Sample Day 7
2:30:00
130.1TSS
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.


*6 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 9
1:00:00
87.9TSS
20/20 HIIT workout (5 sets of 6 x 20sec)

Sample Day 10
1:00:00
49.2TSS
Endurance Ride with 5 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.

Martin Burrows
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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