12-Week HIIT Indoor Training Plan

Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with BaseCamp

HIIT stands for High Intensity Interval Training. As the name suggests, it is a form of interval training which uses short periods of high-intensity, anaerobic exercise followed by shorts periods of recovery. The length of the high-intensity intervals ranges from between five seconds to eight minutes, while recovery periods are normally (but not always) equal to the length of the intensity.

Train with the coach of national and world ITT champion Amber Neben! This 12-week trainer base plan uses classic training levels and is designed for the serious competitive cyclist. Includes power, heart rate, and perceived exertion. The workouts can be used in the traditional format or as structured workouts, which load to your smart trainer or select devices (Garmin, RGT, ErgVideo Free, TrainerRoad, and more) so you can see your workout and interval numbers right on your screen.

Plan overview
This indoor cycling training plan has been designed to give you a simple, predictable, progressive approach to building your base aerobic fitness and muscular endurance and raising your general efficiency through pedaling drills. This plan features a hefty dose of Tempo and Sweet Spot Intervals and a mix of high cadence drills to develop a strong aerobic base while improving your muscular endurance, stamina, and fatigue resistance. In the later phase of the plan, force work is introduced to help build strength as you prepare to move into the build phase of your training plan.

Included with your plan:
- User guide
- Testing protocol
- Coaching comments and tips
- Free strength training routine from Menachem Brodie

Need help loading your structured works to your device or smart trainer? Click here to read instructions.

We've got more plans!

Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type.

In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.

Questions?

Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email us directly.