Browse More Plans

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

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Alex fastfitnesstips

All plans by this Coach
No Ratings

Length

16 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.

Still have questions about this plan?
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

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.

DIFFICULTY
Beginner ✩✩✭✩✩ Pro

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

TIPS AND ADVICE
• 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 Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
5:39 hrs 2:05 hrs
Strengthx1
0:41 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
5:39 hrs 2:05 hrs
Strength
0:41 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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 is active on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.