4-Week Cycling HIIT Block is a 4-week cycling plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
Training logic and load
The block has a narrow focus. Its effect comes from concentrated stimuli and deliberately lighter days between them. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 13 scheduled entries across 4 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 1
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
Ramp from 55% to 80% | 2 min @ 80% | Ramp from 80% to 180%
Ride the ramp for as long as you can! If you need to stop, you can simply continue at an easy pace.
18 min @ 60% | Ramp from 60% to 85% | 8x 1 min on / 1 min easy | 5 min @ 60% + 2 more steps
Training Goal: Introduction to HIIT training. The aim is to increase your VO2max.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
HIT EB Training 4x4 min at 110% of FTP (Rest: 4 min) Perceived exertion: about 8-9 out of 10 Effect: Mitochondrial biogenesis, improved oxidative capacity, and an increase in carbohydrate uptake rate.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
16 min @ 60% | Ramp from 60% to 85% | 6x 1 min on / 1 min easy | 5 min @ 60% + 4 more steps
Training Goal: Introduction to HIIT training. The aim is to increase your VO2max.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.