Hi,
I’m planning to start my new training cycle on December 1st, targeting my first race on April 19th.
Athletica generated a plan for me that already includes VO2max / HIIT sessions in the very first week of the Base period.
This surprised me a bit, because I’ve always understood the early Base phase as a period focused primarily on aerobic endurance, strength, and lower-intensity work — with high-intensity efforts introduced progressively later.
So my question is: Is it really optimal or intended to have VO2max / HIIT sessions right from week 1 in a Base phase?
Is this linked to how Athletica classifies training phases, or to how the system interprets my profile and past training?
I’ve used Athletica before and I’m familiar with the general logic behind the adaptive planning, but this year I intend to fully subscribe and rely on it for my training. Before committing, I’d love to better understand the rationale behind this early high-intensity work.
It’s a good idea to include some VO2max work throughout the year to develop a full rider profile, improve the ceiling, and improve weaknesses. I honestly was surprised at how much intensity is included but it works, and helps build you as a more balanced athlete.
That said, this would be a good topic for the podcast!
I was surprised as well when I started a marathon plan and saw that the base weeks had a few HIIT workouts on them. But there is so much other low/easy running that I’d definitely get bored without them. Plus I think the HIIT workouts are definitely making the easier runs feel easier, so I’m going with it.
I m in BASE PHASE Middle distance Triathlon and i have ONLY AEROBIC Bike and TRESHOLD, Strenght only in Swim (i don t know about run because i m.injuried
Thanks for your answer.
I still have doubts about putting VO2max sessions in Week 1 of Base training.
Most endurance models focus on rebuilding aerobic capacity first (Z2 + light tempo), and only bring high-intensity work a bit later. Starting with VO2max immediately increases stress (neuromuscular + hormonal) before the foundation is in place.
I understand keeping some intensity year-round, but this feels different from prescribing full VO2max intervals right from the start.
In my specific case, I’d like to build a solid aerobic base (as I missed it last year), before adding anaerobic.
Could you explain the specific reasoning behind this choice in Athletica’s periodisation ?
I think the only difference between BASE and BUILD is the weekend workouts, where you’ll do workouts similar to the race demands, which are the most important and metabolically demanding.
Low cadence and 30/30 VO2 aren’t a big problem in the base phase.
Totally fair question. seeing VO₂/HIIT in week Base one can feel like someone spiked your Base phase with espresso.
Here’s the deal:
Athletica’s Base isn’t “only easy miles.” Modern endurance science (Laursen, Seiler) shows a tiny dose of high-intensity year-round keeps your engine awake without messing with aerobic development.
The system looked at your profile. If you’ve been consistent or have a long runway to your race, Athletica adds low-volume intensity (there’s a natural progression of HIIT like with everything else, so starting with only couple of sets, essentially low volume HIIT, and building on to longer sets) early so you don’t get a big shock later. These aren’t “go destroy yourself” sessions — they’re controlled touch points.
Let’s talk about stress - short 30/30 are an excellent way to keep HIIT and VO2max alive while keeping your stress response lower than for example 4x4 or 5x5. Lower lactate, lower stress too.
The Base phase is still aerobic-first. Your week will still be mostly easy volume + strength. One sprinkle of intensity doesn’t change the foundation.
Want a more classic Base? Easy: Swap the session, tone it down, or run the Workout Wizard. You can choose recovery, or fatigue tab and pick a lower intensity session. Athletica will adapt.
Bottom line: Yes, it’s intentional, yes it fits the science (consistency of cell signaling) and yes you’re still building a solid aerobic base.
