Polarized Plus HIIT (6hr/wk over 10 weeks) (TID = 65:10:25)

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Polarized Plus HIIT (6hr/wk over 10 weeks) (TID = 65:10:25)


Alex fastfitnesstips

All plans by this Coach


10 Weeks

Typical Week

5 Bike, 2 Strength

Longest Workout

1:50 hrs

Plan Specs

cycling road cycling beginner intermediate masters weightloss power based base period

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Welcome to the FFT Polarized Plus HIIT plan typically undertaken in the later off-season to stay fit or early season to start to improve. It is roughly a 6hrs per week (max), 6 days per week over 12 weeks. The latest science shows that time in base training (z1/z2) must be more than time in HIIT (z4/z5) + threshold (z3/z4) but that HIIT should outweigh threshold at least 3:2. This plan combines low, middle and high intensity training in an efficient but manageable training package. The plan is "polarized" using principles of Seiler as follows: low intensity (z1 z2)=65%; moderate intensity (z3 z4) = 10%; high intensity (z5 z6) = 25%. We also have a 16 week and 12 week versions.

This is power based, includes FTP tests and steady progression, focusses on base miles with HIIT and threshold (sweetspot).

• Establish a regular workout routine
• Missing a day is ok, substituting a day is ok, but if you miss a week: repeat it until done
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.

Best of luck from the Fastfitness.tips team!


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:11
Training Load By Week
Average Weekly Training Hours: 06:11
Average Weekly Breakdown

Alex Mitchell from FastFitnessTips

Alex from FastFitnessTips

Alex is the creator and head coach at FastFitnessTips. He is a level 3 accredited coach from the UK and also MD and also personal trainer. He is a qualified medical doctor at the University of Leicester UK and very experienced in scientific methods such as meta-analysis and big data. He has a large social media of around 40,000 combined following on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.

Sample Day 1

Indoor base

Begin with an indoor ride of your choice. No excuses whatever the weather! If you want a recommendation do the Zwift 6.30pm KISS/FFT timetrial at an easy pace.

Sample Day 2

Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

Sample Day 3

Base miles

This is a base ride of your choice but if possible ride outdoors

Sample Day 4

Yoga or rest


Sample Day 5

Vo2max Intervals

Time to practice your sprints, find a good clear section of road, or do it indoors on the trainer. Try and do at least 5x. If 6x is easy go for 8x.

Sample Day 6

Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

Sample Day 7

Weekend Base miles

Big base miles! Go for a long ride with friends either indoors or outdoors. If stuck look for efondo zwift events on https://zwifthacks.com/app/events/ but keep power low

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