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Polarized Advanced - 8 Weeks to Peak FTP - Classic Zones

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Tim Cusick - Coach of World and National Champions

All plans by this Coach
4.86 (7)


8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Polarized 80/20 8 Weeks to Peak FTP

written by Tim Cusick, TrainingPeaks WKO product leader and master coach with Velocious Cycling Adventures

WKO structured plan

Plan overview

Train with the coach of national and world ITT champion Amber Neben! This 8-week plan uses the popular 80/20 polarized approach to training and is an excellent way to peak (or re-peak) once a solid fitness base has been established (such as completing one of our full-season plans). This plan is designed for the intermediate/advanced cyclist who is interested in threshold races like time trials, gran fondos, century rides, and/or triathlon bike events. This plan will increase your threshold and also improve your ability to repeat hard efforts, a skill you need in a mass-start race or on hard group rides.

The plan uses Coggan Classic levels and is designed for use with power, heart rate, or perceived exertion. It contains two specific training cycles, the first an FTP focus and the second a VO2max lactate tolerance cycle. Grueling back-to-back intensity workouts will help push you to your peak performance for your big race or event!

The idea behind polarized training is that one should train either easy or very hard, at the poles of the intensity spectrum. So on the days that you ride hard (20%), you go really hard, and on the days that you ride easy (80%), you ride at an easy endurance pace. Where the plan can derail is when athletes cannot go easy on the endurance days, so when it’s time for the hard days, they can’t go hard enough.

Even though the workouts have been structured for your convenience, don't rely on the structure on the hard days, because the workout needs to be maximal intensity.

The workouts can be used in the traditional format or as structured workouts, which load automatically to select devices (Garmin, RGT, Zwift, ErgVideo, TrainerRoad, Racermate, and more) so you can see your workout and interval numbers right on your device.

Included with your plan:
- User guide
- Testing protocol throughout the plan
- Weekend group ride option
- Coach Cusick's training goals at the beginning of each training cycle
- Coaching tips and encouragement throughout the plan
- Free strength training routine from Menachem Brodie

Need help loading your structured works to your device or smart trainer? Click here to read instructions.

More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.

Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
10:53:00 03:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
10:53:00 03:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Read more about Tim here: He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers, and he's created over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey:

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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