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4wk Block Periodized (aka Front loaded) HIIT

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4wk Block Periodized (aka Front loaded) HIIT

Includes Structured Workouts

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

Learn More about Structured Workouts.


Daniel Matheny

All plans by this Coach


4 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

Goal - To front load blocked days of intensity with overreaching so subsequent weeks are single sessions of very high quality

Who it’s for? This is a power-based adaption of original research, but can be performed with Heart Rate or simply Rating of Perceived effort at well. Since it reported results improve VO2max, Max Aerobic power, Power at Tempo; it can be useful for all disciplines at different points in training (road, mtb, gravel, fondo, racing, crits, road races, ultra endurance, etc. Can be executed indoors or outdoors.

Ideal in a build from base into intensity or if competition occurs near the end of the module.

- current fitness to ride 4-6x/wk for total of 9hrs/wk
- power meter for HIIT sessions or power-based smart trainer
- HR can be used for other aerobic sessions

Based on:
B. R. Rønnestad J. Hansen S. Ellefsen. Block periodization of high‐intensity aerobic intervals provides superior training effects in trained cyclists. Scand J Med Sci Sports, 2012, 24: 34-42.

Results of study:
+2.1% Watt max
+4.6% VO2max
+Max aerobic power
+Power at Tempo by 10%
**Outcome may vary due to study adherence, current fitness level, age, etc

Duration of module -
- 4 week module
- 5-6 days/wk total training

- 108-115% of FTP in 6x5min or 5x6min (or if using heart rate 88-100% of max HR)
- 1x/wk HIIT session following a 5x/wk initial block = 8 total intervals sessions
- Absolute intensity should increase as capable with goal highest average power output over intervals.
- Low intensity aerobic endurance filling other training to result in ~9 hrs of total training (including one HIT day)
**NOTE: LIT (low intensity training) was identified and based on concurrent research that correlates closely 60-70% of cycling vo2max resulting in efficient Z1/Z2 training, 60-82% of max HR

Real-world adaptions:
- Complete as many of the back to back intensity days until you can't maintain power or HR intensity. Especially if beginner or moderately trained. Aim for at least 3 days minimum to get the overreaching. Fill rest with low intensity, then go into 2nd week. Study had to match total intensity with control group hence 5 straight days; and I've seldom seen this success except in highly trained.
- if you race or complete a hard group ride, can be used in place of, but not in addition to the intensity.
- if volume of aerobic training increases or any moderate intensity (tempo or threshold) workouts are added, it may affect ability to perform quality of intensity session.

If you complete this block try another specialization block here,

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:19:00 03:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
08:19:00 03:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Daniel Matheny

Matheny Endurance

Matheny Endurance is focused on improving performance in all athletes with coaching, camps, wellness, testing, consulting & race tactics based in science that relate to real-world application.

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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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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