80:20 Polarized Seiler Plan (6hr/wk over 12 weeks) (TID = 80:4:16) with cadence drills

Author

Alex fastfitnesstips

All plans by this Coach

Length

12 Weeks

Typical Week

1 Strength, 6 Bike

Longest Workout

2:40 hrs

Plan Specs

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

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Summary

Includes Structured Workouts

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Welcome to the FFT 80:20 polarized plan based on the science of Seiler and Matt Fitzgerald. This plan emphasizes low intensity (80%) and high intensity (20%) with little at threshold. Many sessions are intervals: Milanovic et al. (2016) reported a greater response to interval training relative to continuous training at equal training volume. It is best suited to improvers who want to raise their aerobic and anaerobic base ready for next season. 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" as follows: low intensity (z1 z2) 80%; moderate intensity (z3 z4) = 4%; high intensity (z5 z6) = 16%.

PLAN PURPOSE
intervals: ✭✭✭✩✩
anaerobic build: ✭✭✭✭✩
threshold/ss: ✭✩✩✩✩
aerobic build: ✭✭✭✭✭
FTP build: ✭✭✭✩✩
Cadence 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: 07:41

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 2

0:35:00
25.1TSS
Indoor base

Begin with an indoor ride of your choice. No excuses whatever the weather! If you want a recommendation do the Zwift 6.30pm KISS/FFT timetrial at an easy pace.

Sample Day 3

0:40:00
29.2TSS
Base miles

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

Sample Day 4

0:20:00
Yoga or rest

Yoga

Sample Day 5

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 6

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 7

1:20:00
62TSS
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

80:20 Polarized Seiler Plan (6hr/wk over 12 weeks) (TID = 80:4:16) with cadence drills

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