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Polarized Training HR Based

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Polarized Training HR Based

Includes Structured Workouts

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

Learn More about Structured Workouts.


Angus Harris - Powerlab

All plans by this Coach


6 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

This polarized training plan will lift all key markers for endurance cycling. VO2 max, FTP and aerobic capacity will all increase over the next 6 weeks.

This is a great training block to do leading into competition as it is intense. For each of the HIIT interval sessions it is ideal if you can perform them on terrain specific to your target event. Eg. 8 minute efforts could be done on a short climb similar to what is in your event.

Please note: there are 2 high intensity interval sessions each week which are quite hard to do. Especially on your trainer. The other sessions are lighter but DO NOT be tempted to go harder as it is crucial that you are fresh and well recovered ready to nail the HIIT sessions and get through them.

The key to polarized training is hard sessions are super hard and easy sessions are easy. If you over do the easy days you won't get through the harder days.

If you have extra time in your week and you are coping well with the training you can add in as much extra training as you can fit in zone 1 and 2 in weeks 1,2,4 and 5.

You will need an active Training Peaks account to use this plan. You can sign up for free when you checkout.

If you have any problems or have questions along the way you can email at any time though out the training. If you would like to check us out first for peace of mind please visit

To your measured success,

Angus Harris

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:56:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
07:56:00 02:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Angus Harris

Powerlab Cycling Performance

From weekend warriors through to national champions. I specialise in coaching masters men and women and understand that they are different creatures to full time pro athletes.Training is built around your history, ability and time constraints. I am very mindful of masters athletes getting adequate recovery and hence monitor constantly to ensure you are responding to the training stimulus without over reaching. I will get you winning whilst maintaining a healthy family/ bike/ work/ life balance.

  • 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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