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Polarized 80/20 8 Weeks to Peak Road Race - 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.

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
No Ratings

Length

8 Weeks

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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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 Road Race


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 mass-start road racing or group riding like Wednesday Night Worlds. The plan will increase your threshold and also improve your ability to repeat hard efforts, a skill you'll need in mass-start races and 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, Zwift, RGT, ErgVideo, TrainerRoad, Racermate, and more) so you can see your workout and interval numbers right on your device.


Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- 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


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.


Questions?
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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
10:36 hrs 3:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:36 hrs 3:30 hrs
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 the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.