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9 week HIIT boost FTP threshold & VO2max INTERMEDIATE approx 6.5-8hr10 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
No Ratings

Length

9 Weeks

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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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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
6:43 hrs 3:30 hrs
Day Offx3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:43 hrs 3:30 hrs
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