Welcome to the FFT 6 × 6 × 12 Polarized Duathlon Plan
Welcome to the FFT 6 × 6 × 12 Polarized Duathlon Plan. It can be started at any time of the year, whether you're in the off-season or building towards an event.
6 × 6 × 12 means:
⏱️ Up to 6 hours of training per week
📅 Up to 6 training days per week
📆 12-week programme
The plan is designed for athletes who combine cycling 🚴 and running 🏃.
Training Philosophy
Current endurance research shows that:
🟢 Most training should be easy aerobic (Zone 1–2).
🔴 High-intensity intervals (Zone 5–6) should make up more of your hard training than threshold work (Zone 3–4).
⚖️ Easy training time should exceed the combined time spent at threshold and high intensity.
This plan follows a polarized approach based on the work of Stephen Seiler:
🟢 65% Easy endurance (Z1–Z2)
🟠 10% Threshold / Sweet Spot (Z3–Z4)
🔴 25% High Intensity (Z5–Z6)
The result is a balanced programme that develops endurance, speed and fitness while remaining manageable alongside work and family life.
Plan Features
⚡ Power-based training
📈 Regular FTP testing
🚴 Polarized training (easy miles + HIIT + some Sweet Spot)
📅 One workout per day
❌ No brick sessions
Tips for Success
📆 Build a consistent training routine.
✔️ Missing a day is fine. Swap sessions if needed.
🔁 If you miss an entire week, repeat it before moving on.
🌧️ Bad weather? Train indoors rather than skipping.
🟢 Easy days should feel genuinely easy.
👥 Ride with friends when it doesn't compromise the session.
🎯 Don't avoid your weakest workouts—they're often the most valuable.
💬 One poor session doesn't define your fitness.
📈 Start each workout controlled, build steadily, and finish strong.
🏁 Keep your goal in mind and remember why you're training.
Good luck, and enjoy your training.
The FastFitness.Tips Team