8-WEEK POLARISED 80/20 TRAINING PLAN
Build a bigger aerobic engine the way the pros train. This 8-week polarised plan uses the proven 80/20 model — roughly 80% easy aerobic riding and 20% genuinely hard — to grow your endurance base and your top end at the same time, without grinding yourself into the grey zone.
WHO IT'S FOR
Cyclists and triathletes who want a durable, race-ready engine and are tired of riding everything at a mediocre middle intensity. Fully indoor- and Zwift-compatible; every session is built around your FTP, so it works on any smart trainer.
WHAT YOU'LL GAIN
A stronger aerobic foundation, a higher VO2 and threshold ceiling, and fresher legs — because the easy days stay truly easy and the hard days hit with real quality.
HOW IT WORKS
Five rides a week across roughly 6 to 8 hours, with two rest days. The week pairs polarised endurance volume with potent high-intensity sessions (VO2 and threshold), kept strictly apart so each does its job. A recovery week and a final test track your progress.
WHAT YOU NEED
A smart trainer or power meter and a set FTP. Every workout is fully structured and downloads straight to your head unit or Zwift.
Each session includes coach's notes explaining what it does, how it should feel and how to pace it. Built by Evolve Coaching. Train smarter. Build your engine.