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2 week HIIT VO2 FTP Booster Beginner w/ Power

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Coach Matt Powered

All plans by this Coach

Length

2 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

Based on my videos:
https://youtu.be/jmD64iT2Aes

https://youtu.be/bFbx2pQX120

This is a high intensity cycling plan but is applicable to running and triathlon as well. This is the more beginner version of my quick high intensity plans so you do not need to have a large base level of fitness but you should be riding at least 2 or 3 times a week before attempting this plan.

Some notes on the high intensity intervals
Keep Cadence above 85 at all times during the high intensity intervals, your cadence can be lower during recovery
Do Not use the erg mode, these high power intervals are much better done with the erg mode because
1. You want to make sure you going hard enough and the only way to do that is to really challenge yourself
2. If you set the erg power just a hair too high, you will stall out and have to reset the system if/when your cadence drops

Whether you nail the power exactly or fade is not really important, you'll get the max benefit of this workout as long as you're putting in top end effort (even if your power begins to fall)

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
07:47:00 02:20:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
07:47:00 02:20:00
Day Off
—— ——

Training Load By Week


Matt Ison

Coach Matt Powered

10 years experience as a one-on-one endurance coach including working with hundreds of athletes both local and abroad while simultaneously being the Head Coach of the University of California Santa Barbara (UCSB) Triathlon Team. I've coached beginners through their first event all the way up to professional Ironman athletes.


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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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