Polarized Builder Plan (8hr/wk over 12 weeks) (TID = 70:10:20)

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Polarized Builder Plan (8hr/wk over 12 weeks) (TID = 70:10:20)


Alex fastfitnesstips

All plans by this Coach


12 Weeks

Typical Week

5 Bike, 2 Strength

Longest Workout

2:40 hrs

Plan Specs

cycling road cycling intermediate advanced masters weightloss power based tss based base period

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Welcome to the FFT polarized builder plan based on the science of Seiler. This plan emphasizes low intensity (70%) and high intensity (20%) with some threshold (10%). Many sesions are intervals: Milanovic et al. (2016) reported a greater response to interval training relative to continuous training at equal training volume.

Evidence suggest this might be the idea plan for beginners and improvers. It can be undertaken anytime! We describe it as 8 x 6 x 12 because its roughly a 8hrs per day (max), 6 days per week over 12 weeks. It is best suited to improvers, regular cyclists and advanced who want to raise their aerobic and anaerobic base ready for next season. Not the best for beginners. 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) =70%; moderate intensity (z3 z4) = 10%; high intensity (z5 z6) = 20%. We also have a 10 week and 16 week version. This is power based.

• Establish a regular workout routine
• 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: 08:04
Training Load By Week
Average Weekly Training Hours: 08:04
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 a ride of your choice: indoors or out. No excuses whatever the weather!

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

Tempo Ride

This is a rare tempo ride of your choice, designed to ease you in to the whole programme

Sample Day 4

Yoga or rest


Sample Day 5

Vo2max or Sprint Intervals x6

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. Big cool down after please!

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 its officially Z2!

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