HIT Block Periodization
HIT Block Periodization
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
6 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Start now with 6 weeks of block periodized HIT training to boost your threshold and VO2max. Ideal also for the indoor trainer.
This plan is based on the research of Rønnestad et al. on block periodized HIT training.
(Rønnestad, 2014: Effects of 12 weeks of block periodization on performance and performance indices in well-trained cyclists & Rønnestad, 2016: 5-week block periodization increases aerobic power in elite cross-country skiers)
The VO2max, or maximal oxygen uptake, describes how much oxygen your body can take in, transport and use. That makes it one of the most important factors determining your endurance capability. Therefore, there lies an enormous potential for improving your power.
With this plan, you’ll be doing HIT (high intensity training) multiple times a week. Overall, you will be training 5 to 6 times a week and pushing your VO2max very efficiently. This plan includes two HIT blocks, each 9 days long. This plan is perfect for those who want maximum returns from a 6-week block with many high intensity sessions.
This is an advanced training plan, suited for those who have experience training demanding interval sessions. You should know your training zones well to start this plan.
If you have any questions, contact us via: moin@nordlicht-ausdauer-coaching.de!
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
07:36:00 | 03:00:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:36:00 | 03:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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