Take your training to the next level by focusing only on easy and hard rides! Studies have shown greater improvement in Vo2Max, time to exaustion and increased power with polarized training. This type of training dials back from traditional sweet spot or moderate intensity sessions, which absolutely are important at different times of your season. Therefore, this type of plan is perfect for the offseason or an athlete 6 months or more out from competition.

This is a lower volume plan that includes 3 rides each week (~4.5 hours); two endurace rides and one threshold interval ride. Drills are included each week to refine pedaling technique. In addition, a structured strength training program is included that progresses with the plan and includes videos and handouts.

This program is appropriate for any type of cyclist from triathlete to mountain biker. The cycling portion is structured to be appropriate for any level from beginner to advanced. For strength training, if you are a beginner, start with light weight or no weight at all. I would encourage you to go through the exercises with a qualified professional to ensure you are using good form.