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Virgile's Polarized Builder Plan (7hr/wk over 12 weeks)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Alex fastfitnesstips

All plans by this Coach
No Ratings

Length

13 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

This is Virgile's custom plan using a polarized model, emphasis is on Z1 and Z3 not threshold, although some threshold is included.

DIFFICULTY
Beginner ✩✩✭✩✩ Pro

Hours per week 7 to 8 hours
Days on per week 6 (1 rest day)
Day off Monday
Avoiding: Long sweet spot / threshold
Preference Intervals
Longest normal session 1.5hrs
Longest weekend session 2.5h
Ideal Periodization structure Polarized: May thru November Polarized
Percentage of intervals 15%
Ideal TID 73 z1 | 11 z2 | 15 z3


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
7:18 hrs 2:33 hrs
Otherx1
0:03 hrs 0:20 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:18 hrs 2:33 hrs
Other
0:03 hrs 0:20 hrs
Day Off
—— ——

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.