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Polarized 12 Week FTP + VO2 Build for the time crunched cyclist (8-10 hrs/week)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Simon Kessler

All plans by this Coach
No Ratings

Length

12 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

“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


Plan Features

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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:34 hrs 4:00 hrs
—— ——
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

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Sample Day 1

1:06:00
79.2TSS
Threshold

Threshold intervals feel like a long time trial effort. Be mindful of your technique by staying relaxed and focused, taking deep breaths, and maintaining a rhythmic cadence. Threshold intervals are tough so doing a little mental preparation beforehand will give you a greater chance to complete them successfully.  

Setting up one screen with “current lap average power” may help you say focused and monitor your effort realtime.

These intervals can be performed on a steady uphill, on flat or rolling terrain or indoors with a smart trainer. Gear/cadence selection is whatever feels best to you. No cadence guidelines are given for this session.

Remember you are burning lots of carbohydrates so make sure you fuel up well before training and also during the session with easy to assimilate carbohydrates.

Sample Day 2

1:30:00
63.4TSS
Endurance Fat Metabolism

This is an endurance ride where you will be burning mostly fat. It's important to stay below the top of the power range as much as possible. Fueling recommendations today include water in your bottles (not sports drink). 

You can also start in a fasted state and see how long you last before you notice a drop in energy (for morning rides). Always bring some food in your pocket and start taking on food when necessary. We recommend eating real food today versus sugary sports nutrition products.

Sample Day 3

1:05:00
48.7TSS
Tempo Big Gear

A long big gear interval to improve your muscular endurance and muscular strength. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Please note of cadence range for big gear and also post big gear focusing on spinning. 

If you experience any knee pain increase your cadence. If it continues then stop the big gear interval for the day and ride at a moderate pace. 

Switch up body positions from holding on the top, hoods, in the drops, and occasionally out-the-saddle.

Sample Day 5

2:15:00
110.2TSS
Endurance Tempo

This is a harder endurance ride which does not feel easy or hard but is fatiguing over time.
You can start in a fasted state for the first 1-2 hours of the ride (for morning rides). Always bring some food in your pocket and start taking on food when necessary. We recommend eating real food today versus sugary sports nutrition products. Aim for 40+ grams of carbohydrates per hour (after the first 1-2 hours).

Sample Day 6

2:30:00
84.1TSS
Endurance Fat Metabolism

This is an easy endurance ride where you will be burning mostly fat. It's important to stay below the top of the power range as much as possible. Fueling recommendations today include water in your bottles (not sports drink). 

You can also start in a fasted state and see how long you last before you notice a drop in energy (for morning rides). Always bring some food in your pocket and start taking on food when necessary. We recommend eating real food today versus sugary sports nutrition products.

Sample Day 8

1:09:00
87.5TSS
Threshold

Threshold intervals feel like a long time trial effort. Be mindful of your technique by staying relaxed and focused, taking deep breaths, and maintaining a rhythmic cadence. Threshold intervals are tough so doing a little mental preparation beforehand will give you a greater chance to complete them successfully.  

Setting up one screen with “current lap average power” may help you say focused and monitor your effort realtime.

These intervals can be performed on a steady uphill, on flat or rolling terrain or indoors with a smart trainer. Gear/cadence selection is whatever feels best to you. No cadence guidelines are given for this session.

Remember you are burning lots of carbohydrates so make sure you fuel up well before training and also during the session with easy to assimilate carbohydrates.

Sample Day 9

1:30:00
63.4TSS
Endurance Fat Metabolism

This is an endurance ride where you will be burning mostly fat. It's important to stay below the top of the power range as much as possible. Fueling recommendations today include water in your bottles (not sports drink). 

You can also start in a fasted state and see how long you last before you notice a drop in energy (for morning rides). Always bring some food in your pocket and start taking on food when necessary. We recommend eating real food today versus sugary sports nutrition products.

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