Indoor Based Schedules

Four week cycle , all indoor, machine based. Repeat after 4 weeks. Do 2-3 cycles total, then get up to something epic.

workout 1 workout 2 workout 3 Weekend (optional)
Week 1
 RM1 (BW) TM3 (BW) little 2 RM5, but for 30 min.
Week 2 E3 (BW) SB1 (BW) little 2 SB5 or BikeTT, 30 min
Week 3 RM3 (BW) TM1 (BW) little 2 E3, 30 minutes (or swim)
Week 4 E1 (BW) SB3 (BW) little 2 TM5 or RunTT, 30 min

Notes--

  1. The weekend workouts are 'optional' in the sense that if they are keeping you from matching previous Baseline Workout (BW). Alternatively, allow intensity of the weekend workouts fluctuate a bit--if you're stressed and need to slack a bit, do so on the weekend not during the BW.
  2. Outdoor workouts could easily be substituted for the Weekend workouts without sacrificing the strength of the program.

Two week cycle, all indoor, machine based. Works well if you're more focused on running and biking.

workout 1 workout 2 workout 3 Weekend (optional)
Week 1
 RM1 (BW) TM3 (BW) Big 4 SB5, but for 30 min.
Week 2 E1 (BW) SB3 (BW) Big 4 TM5, 30 minutes

Note--this schedule offers quick improvement because Baseline Workouts (BW) are repeated every two weeks. It is a great option for someone getting into HIIT who will need some experience (and more frequent repetition of workouts) to move towards true high intensity.

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