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8wk Transition - 1x/wk Intensity limits losses

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


8 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 - Limit losses and even possibly set yourself up for a better season. Set up your next season with an off-season plan proven to springboard into your season build.

Who it’s for?
*those coming straight out of season with fitness.
*Only need HR but can use power
* Since results show limited loss in threshold power, vo2max and 40min time and avg power; it can be useful for many disciplines (road, mtb, gravel, fondo, racing, crits, road races, ultra endurance, etc.)

- ability to ride 4-5x/wk for total of 6-7hrs/wk
- heart rate monitor minimum; Power not required but can be used.

Based on:
Rønnestad, Askestad, Hansen. HIT maintains performance during the transition period and improves next season performance in well-trained cyclists J. Eur J Appl Physiol (2014) 114: 1831-1839.

Results of study:
* no reduction in VO2max. Low-intensity group lost vo2max
* moderate increase power at 4mmol La+ (aka Threshold) vs loss in control (+5.4% vs -4.7%)
* moderate increase in power LT from Trans to Prep phase (more than control)
* from pre-Trans to post-Prep phase, high increase in Fractional utilization of vo2max at 4mmol by 7%
* gain in avg power in 40min time trial vs drop in avg power (5.1% vs -6.4%)
* only Intensity group improved 40min perf from pre-test to post-Prep even with preparatory training being same in both groups ~8% gain
**Outcome may vary due to study adherence, current fitness level, age, etc

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

- 108-115% of FTP in 6x5min or 5x6min based on 88-100% of HR max
- 1x/wk HIIT = 8 total intervals sessions
- goal of highest average power output over intervals (if power used)
- Low intensity aerobic training (identified as HR 60-82% of HR max) all other training to result in ~6-7 hrs (*including one HIT day)

Real-world adaptions:
- fit in HIT when you are best prepared every 7-10. Doesn't have to be exact day.
- can combine short LIT (aerobic) sessions to have less days/wk or more rest days.
- *Note: some athletes need complete rest & detraining for both physical & mental rejuvenation required to perform next season. So it can be argued that you may want some loss in performance for highly trained athletes.

If you've completed this, then try a build like VO2max or threshold module here.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:06 hrs 2:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
7:06 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

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.

  • 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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