Polarized Duathlon (12 weeks) (1 session per day; No brick sessions)


Alex fastfitnesstips

All plans by this Coach


12 Weeks

Typical Week

5 Bike, 2 Run

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based base period

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Welcome to the FFT polarized duathlon plan, that can be undertaken anytime on or off-season. We describe it as 6 x 6 x 12 because its roughly a 6hrs per week (max), up to 6 days per week over 12 weeks. It is best suited to an athlete who is cross-training running and cycling 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%.

Power based
FTP tests
Polarized = base miles with HIIT and some threshold (sweetspot).
One session per day
No brick sessions in this plan

• 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
Training Load By Week
Average Weekly Training Hours: 04:52

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

5k high tempo run

a light run to get the legs moving

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

Saturday longish run

a light run to get the legs moving

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 Duathlon (12 weeks) (1 session per day; No brick sessions)

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