That’s a lot of @nate’s 
Am I reading the study correctly? It’s a mix of skiers, runners, triathletes and cyclists?
It looks like they never did a threshold + HIIT group as we do in our build and specialty plans (depending on the specialty)
In general, you’re always going to see a big improvement in power when you do HIIT, especially in short doses. It usually starts to plateau after 6 weeks. This is why we don’t have you do VO2 max all year round. We talked about this a little bit on the last podcast too. We want to bring up your ceiling and your floor.
Chad even does this when he takes time off. He’ll do a short spurt of VO2 max work (I think he’s about to start this) to get a quick boost to his ceiling before jumping into a plan. We could possibly add a plan like this. “I used to be fit and I want to claw back some fitness quickly”.
It sounds like you really want to do a polarized plan. With the new recurring workout feature that we just launched you could actually build one like group C very easily. Pick a VO2 max workout that you want to repeat every Tuesday/Friday, then have the endurance rides fill in too.
You could also do Traditional Base and add in two HIIT workouts per week.
I’m sure you’ll get faster doing that if it’s in an increase in volume and/or intensity.
