Brian's Polarized Builder Plan (7hr/wk over 12 weeks) (TID = 70:10:20)


Alex fastfitnesstips

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13 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

3:11 hrs

Plan Specs

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

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Welcome to the FFT polarized builder plan based on the science of Seiler. This plan emphasizes low intensity (70%) and high intensity (20%) with some threshold (10%). Many sesions are intervals: Milanovic et al. (2016) reported a greater response to interval training relative to continuous training at equal training volume.

Evidence suggest this might be the idea plan for beginners and improvers. It can be undertaken anytime! We describe it as 8 x 6 x 12 because its roughly a 8hrs per day (max), 6 days per week over 12 weeks. It is best suited to improvers, regular cyclists and advanced who want to raise their aerobic and anaerobic base ready for next season. Not the best for beginners. 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) =70%; moderate intensity (z3 z4) = 10%; high intensity (z5 z6) = 20%. We also have a 10 week and 16 week version. This is power based.

• 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!


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:51

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

30s on 30 sec off: 10 intervals in multiple sets

Time for a big intervals series! basically 30s on 30 sec off: 10 intervals in multiple sets. You can stop before 10 if you power falls off below your FTP! Gradually build up the number of sets

Sample Day 3

Sweetspot 2x 20 in a workout for an hour

ok lets hit that sweespot officially 88-95% of FTP...and its 2 x 20 today

Sample Day 4

Yoga or rest


Sample Day 5

Aerobic builder (intense version)

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

Sample Day 6

1hr Race preparation

Sample Day 7

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

Sample Day 8

4mins over and unders in 2 sets

4mins on and 4min off, in sets. If you can complete the first set then that 4x8 intervals = 48mins which is a good start!

Brian's Polarized Builder Plan (7hr/wk over 12 weeks) (TID = 70:10:20)

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