4 week HIIT Block - 30/15-intervalls (Power based)
4 week HIIT Block - 30/15-intervalls (Power based)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Looking for a boost in your performance? Or are you looking for some variation and want to challenge yourself? Well, why not try this 4-week block with the 30s/15s concept of high intensity intervals. This block is perfect for the indoor season when you need a little boost in your performance or a spike in your FTP.
GENERAL
This block starts off with an introduction to the 30/15 concept with a couple of easier sessions and finish of with 3 sessions in the last week. Remember to do an easy week ahead and after this block. Testing your performance can be done 1 week before and minimum 1 week after last session, to allow the adaptations to take place.
Feel free to add easy training in-between the HIIT sessions but remember to have fresh legs to the key sessions.
GOAL
The main goal is to achieve longer periods of time above 90% of your VO2max in comparison with for example 5- or 6-minute intervals. Your legs are also able to produce more power each 30s than continuously at a longer time period.
REMEMBER: As all training, this is not the absolute solution to achieve great fitness but an alternative way giving you variation and a block of hard work.
4 WEEK HIIT BLOCK
This block is part of my series where you are presented with different ways of boosting your performance in 4 weeks with high intensity work. You can find more options with different approaches by searching for "4-week HIIT Block".
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
03:02:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:02:00 | 01:30:00 |
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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