9 week HIIT boost FTP threshold & VO2max BEGINNER approx 6.5-7hr40 hours per week
Martin BurrowsAll plans by this Coach
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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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:24 hrs||3:00 hrs|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
||6:24 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter