By integrating the Norwegian method with High-Intensity Interval Training (HIIT) sessions, cyclists can embark on a structured and dynamic 4-week training regimen that caters to both endurance and intensity aspects of their performance. The Norwegian method, known for its focus on lactate threshold training, plays a pivotal role in enhancing cyclists' endurance capabilities by pushing their bodies to adapt to higher levels of exertion over sustained periods. On the other hand, HIIT sessions inject bursts of high-intensity efforts into the training block, aiming to elevate cyclists' anaerobic capacity and overall power output.
The synergy between these two training approaches creates a well-rounded stimulus that addresses various physiological adaptations crucial for serious road cyclists. The combination of lactate threshold training and HIIT not only improves cardiovascular fitness and muscular endurance but also sharpens cyclists' ability to generate power during intense sprints and climbs. This comprehensive training block not only challenges cyclists' physical limits but also enhances their mental resilience and strategic decision-making on the road.
Furthermore, the 4-week duration of this training block allows cyclists to progress through different phases of adaptation, starting with establishing a solid aerobic base and gradually transitioning to more intense and race-specific workouts. This periodisation approach ensures that cyclists peak at the right time, maximising their performance potential for upcoming competitions or events. Ultimately, by blending the Norwegian method with HIIT sessions, cyclists can unlock their full potential and elevate their performance to new heights in the competitive world of road cycling.
Week 1
**Monday:**
- AM: Easy ride (Zone 1) - 60 minutes
- PM: Easy ride (Zone 1) - 60 minutes
**Tuesday:**
- AM: Threshold Intervals (Zone 2) - 4 x 10 minutes at lactate threshold with 5 minutes rest
- PM: Recovery ride (Zone 1) - 30 minutes
**Wednesday:**
- Easy ride (Zone 1) - 90 minutes
**Thursday:**
- AM: Double Threshold Day - 3 x 8 minutes at lactate threshold with 4 minutes rest
- PM: Double Threshold Day - 3 x 8 minutes at lactate threshold with 4 minutes rest
**Friday:**
- Rest or very easy ride (Zone 1) - 60 minutes
**Saturday:**
- Long ride (Zone 1) - 3 hours
**Sunday:**
- HIIT Session - 30/15 intervals - 10 x 30 seconds high intensity (90-95% of max effort) with 15 seconds rest, warm-up and cool-down included
Week 2
**Monday:**
- AM: Easy ride (Zone 1) - 60 minutes
- PM: Easy ride (Zone 1) - 60 minutes
**Tuesday:**
- AM: Threshold Intervals (Zone 2) - 4 x 10 minutes at lactate threshold with 5 minutes rest
- PM: Recovery ride (Zone 1) - 30 minutes
**Wednesday:**
- Easy ride (Zone 1) - 90 minutes
**Thursday:**
- AM: Double Threshold Day - 4 x 6 minutes at lactate threshold with 3 minutes rest
- PM: Double Threshold Day - 4 x 6 minutes at lactate threshold with 3 minutes rest
**Friday:**
- Rest or very easy ride (Zone 1) - 60 minutes
**Saturday:**
- Long ride (Zone 1) - 3.5 hours
**Sunday:**
- HIIT Session - 20/10 intervals (Tabata) - 8 x 20 seconds max effort with 10 seconds rest, warm-up and cool-down included
Week 3
**Monday:**
- AM: Easy ride (Zone 1) - 60 minutes
- PM: Easy ride (Zone 1) - 60 minutes
**Tuesday:**
- AM: Threshold Intervals (Zone 2) - 3 x 12 minutes at lactate threshold with 6 minutes rest
- PM: Recovery ride (Zone 1) - 30 minutes
**Wednesday:**
- Easy ride (Zone 1) - 90 minutes
**Thursday:**
- AM: Double Threshold Day - 5 x 5 minutes at lactate threshold with 3 minutes rest
- PM: Double Threshold Day - 5 x 5 minutes at lactate threshold with 3 minutes rest
**Friday:**
- Rest or very easy ride (Zone 1) - 60 minutes
**Saturday:**
- Long ride (Zone 1) - 4 hours
**Sunday:**
- HIIT Session - 30/15 intervals - 12 x 30 seconds high intensity (90-95% of max effort) with 15 seconds rest, warm-up and cool-down included
Week 4
**Monday:**
- AM: Easy ride (Zone 1) - 60 minutes
- PM: Easy ride (Zone 1) - 60 minutes
**Tuesday:**
- AM: Threshold Intervals (Zone 2) - 3 x 10 minutes at lactate threshold with 5 minutes rest
- PM: Recovery ride (Zone 1) - 30 minutes
**Wednesday:**
- Easy ride (Zone 1) - 90 minutes
**Thursday:**
- AM: Double Threshold Day - 3 x 8 minutes at lactate threshold with 4 minutes rest
- PM: Double Threshold Day - 3 x 8 minutes at lactate threshold with 4 minutes rest
**Friday:**
- Rest or very easy ride (Zone 1) - 60 minutes
**Saturday:**
- Long ride (Zone 1) - 3 hours
**Sunday:**
- HIIT Session - 20/10 intervals (Tabata) - 8 x 20 seconds max effort with 10 seconds rest, warm-up and cool-down included
Notes:
1. **Lactate Monitoring**: Use lactate monitoring to ensure you are training at the correct intensity during threshold sessions.
2. **Recovery**: Ensure adequate recovery by incorporating low-intensity rides and rest days.
3. **Nutrition and Hydration**: Pay attention to nutrition and hydration, especially during longer and more intense sessions.
By combining the structured, threshold-focused Norwegian method with the high-intensity benefits of HIIT, this training block provides a balanced and effective approach to improving endurance and performance for competitive road cyclists.
🌐 Sources
1. mariusbakken.com - The Norwegian model of lactate threshold training](http://www.mariusbakken.com/the-norwegian-model.html )
2. inscyd.com - How To Apply The Norwegian Method To Training](https://inscyd.com/article/the-norwegian-method-how-to-apply-it-in-training/ )
3. trainingpeaks.com - 4 week HIIT Block - 30/15-intervalls (Power based)](https://www.trainingpeaks.com/training-plans/cycling/indoor/tp-219905/4-week-hiit-block-30-15-intervalls-power-based )
4. triathlete.com - How to Train Like A Norwegian (Without The Blood)](https://www.triathlete.com/training/how-to-train-like-a-norwegian-without-the-blood/ )
5. medium.com - The Norwegian 4x4: The Best HIIT Workout to Boost Your VO2 Max](https://medium.com/illumination/the-norwegian-4x4-the-best-hiit-workout-to-boost-your-vo2-max-and-turn-back-time-170f7a09fc47 )
6. letsrun.com - How to apply Norwegian approach without doubles?](https://www.letsrun.com/forum/flat_read.php?thread=11836681 )