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Polarized Plus HIIT (10hr/wk over 12 weeks) (TID = 72:8:20) Advanced with 1 day off


Alex fastfitnesstips

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12 Weeks

Plan Specs

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

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Plan Description

Welcome to the FFT polarized Polarized Plus HIIT typically undertaken in the later off-season to stay fit or early season to start to improve. This is the advanced version = 10hrs per week (max), 6 days per week over 12 weeks. 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)=72%; moderate intensity (z3 z4) = 8%; high intensity (z5 z6) = 20%.

intervals: ✭✭✭✩✩
anaerobic build: ✭✭✭✩✩
threshold/ss: ✭✭✩✩✩
aerobic build: ✭✭✭✭✩
FTP build: ✭✭✭✭✩

• 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 team!


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:10 hrs 4:05 hrs
0:03 hrs 0:20 hrs
0:37 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
9:10 hrs 4:05 hrs
0:03 hrs 0:20 hrs
0:37 hrs 0:30 hrs

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

Weights or yoga or rest

I recommend a yoga/weights/gym session or run/swim session if you are multisport.

Sample Day 1

45min opener

This is an opener, a bit of everything but not too hard (hopefully!)

Sample Day 2

Base miles

This is a base ride of your choice but if possible ride outdoors

Sample Day 3

Yoga or rest


Sample Day 4

Aerobic builder (very short version)

This is a complete aerobic builder workout, including two sweetspot blocks, 4 tempo and cadence drills and a sprint finish.

Sample Day 5

Sprint Intervals x 6 and then tempo

Time to practice your sprints, find a good clear section of road, or do it indoors on the trainer. Each sprint is 90seconds

Sample Day 6

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 but keep power low

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