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

Author

Alex fastfitnesstips

All plans by this Coach

Length

12 Weeks

Typical Week

1 Other, 6 Bike, 1 Strength

Longest Workout

4:05 hrs

Plan Specs

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

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Summary

Includes Structured Workouts

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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%.

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

TIPS AND ADVICE
• 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!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:51

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

0:30:00
Weights or yoga or rest

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

Sample Day 1

0:45:30
56.1TSS
45min opener

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

Sample Day 2

1:09:00
53TSS
Base miles

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

Sample Day 3

0:20:00
Yoga or rest

Yoga

Sample Day 4

1:16:00
84.1TSS
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

0:42:00
44.5TSS
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

2:05:00
98.8TSS
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 Plus HIIT (10hr/wk over 12 weeks) (TID = 72:8:20) Advanced with 1 day off

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