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2 week HIIT Cycling Fitness Booster Beginner by RPE (Rate of Perceived Exertion)

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2 week HIIT Cycling Fitness Booster Beginner by RPE (Rate of Perceived Exertion)


Coach Matt Powered

All plans by this Coach


2 Weeks

Plan Description

Based on my videos:

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

Whether you nail the workout 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 legs begins to fail)

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Training Plan Sample Week


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
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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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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