Polarized Plus HIIT (6hr/wk over 16 weeks) (TID = 65:10:25) with cadence drills


Alex fastfitnesstips

All plans by this Coach


16 Weeks

Typical Week

5 Bike, 1 Strength

Longest Workout

2:05 hrs

Plan Specs

cycling road cycling beginner intermediate masters power based base period

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Welcome to the FFT polarized Plus HIIT, typically undertaken in the late off season or early-season (yes it can be done anytime). Improver version is 6hrs per week (max), up to 6 days per week over 16 weeks. It is best suited to an athlete who has worked on their race fitness over the summer, or improvers who want to raise their aerobic and anaerobic base ready for next season. 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 10 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: 06:23
Training Load By Week
Average Weekly Training Hours: 06:23
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.

Back to Plan Details

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

Polarized Plus HIIT (6hr/wk over 16 weeks) (TID = 65:10:25) with cadence drills

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