Polarized 12 Week FTP + VO2 Build for the time crunched cyclist (8-10 hrs/week)
Simon KesslerAll plans by this Coach
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“Build your Threshold and V02 power to Peak Levels with limited training time”
Training plan description: Are you looking for a fresh approach to your cycling training? Do you feel burned out from all the "somewhat" hard training where you don't seem to ever achieve peak form and freshness? Have you heard about the polarized training principles made popular by Dr Stephen Seiler but wonder how to apply this type of training when you don't have all day to train like the pros?
This 12-week training plan incorporates the polarized training principles designed for the everyday cyclist. 80-90% of the training time takes place in your endurance zones (polarized training zone 1). With the time-crunched cyclist in mind, the endurance intensities are towards the middle to top of this zone to ensures the best use of your time. When it's time to go hard it's a hard day! These hard sessions are scheduled mostly one day each week and on certain stretch weeks two times in the week. With this approach of limiting the intensity, you will find that you will be chomping at the bit to do the harder days with greater mental freshness. This results in higher quality training sessions. A weekend group ride can be included each week (more details in the training plan).
This plan is designed in blocks of 3 weeks followed by an easier week before starting the next block. The focus of the first 8 weeks is to improve threshold power and endurance. The final 4 weeks' focus is to improve your V02 power and fitness with higher quality sessions and a reduction in overall volume. An optional power testing protocol is scheduled at the end of the 12 weeks to evaluate your improvements and before starting the plan.
The training is with Power and is designed in the Workout Builder format which provides your personalized power zones in each training session which are calculated automatically from your Threshold number inputted under settings. Additional benefits of the Workout Builder format include direct training session sync to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.
Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.
Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com
This training plan starts on a Monday
The plan is reusable an unlimited amount of times
Power testing protocol included with the plan
This plan works with power only (no heart rate zones)
Designed with the latest Workout Builder - offering you more precise training with your personalized power intensities automatically displayed for each session
Your day's training session appears automatically each day on Garmin, Wahoo, Zwift, TrainerRoad, and more.
Weekend group ride option
Additional instruction and coaching via our client-only FB group
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:34 hrs||4:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||9:34 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter