The base of the plan comes from the Block Periodization studies from Ronnestad et al. Like the Block Periodization Plan but repeated 3 consecutive times. This is no easy thing and should be done with caution and precision. Ride too hard and you might get burned out.

This plan is for everyone who completed the 4-week block periodization plan but still wants more HIT sessions. The plan is based on the Ronnestad study of 12 weeks of Block Periodization.

You find carbohydrate suggestions in the workouts and a big premise for the plan is that you have a high amount of quality carbohydrates in your diet. Especially during the block weeks with 5 high-intensity sessions per week, you will burn a high amount of carbs. Consuming a sufficient amount of carbs before and during the block week can make the difference in an effective block periodization.

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