This is the 4-week block periodization plan as done in the studies. The plan is done on the best available balance of evidence. What does block week mean? In the first week of the block, you'll have to accomplish 5 HIT interval sessions. The remaining weeks are more of "recovery" weeks with only one HIT session per week. Block periodization is a kind of high-risk, high-reward training approach. It's ungratefully difficult but yields great rewards and a big improvement in VO2max if done correctly. What do you need to start? For best gains either know your VO2max zone or perform a 5min all-out effort as it correlates with your maximum aerobic power (MAP). Therefore, for sustained efforts ride at 90% of your MAP and for Intermittent Exercise (IE) intervals at 100% of your MAP.

As always the plan is easy and simple to follow and based on science and real-life data. Enjoy suffering through!