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

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Martin Burrows

All plans by this Coach

Length

9 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

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

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:24:00 03:00:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
06:24:00 03:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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