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

Includes Structured Workouts

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


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Author

Alex fastfitnesstips

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.

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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

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%.

DIFFICULTY
Beginner ✩✭✩✩✩ Pro

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!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
7:29 hrs 3:25 hrs
Strengthx2
0:52 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
7:29 hrs 3:25 hrs
Strength
0:52 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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 is active on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.