This 8-week plan is designed to be an intense burst of high intensity interval training (HIIT), combined with aerobic endurance and sub-threshold work to create a balanced overall approach. Session intervals are very challenging, and they progress from short efforts through to longer intervals working muscular endurance. This sort of approach is perfect for scenarios where both short AND sustained efforts may be required, such as longer road races or sportive/granfondo events. It is also ideal for time triallists who want to improve their sustainable power.

The plan is based on training with power, and automatically adjusts sessions to each rider's Functional Threshold Power (FTP). It uses established training zones from Training Peaks and prescribes the sessions accordingly.