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Ivan's Custom Polarized Builder Plan (9hr/wk over 12 weeks) 2 days off

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
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Length

13 Weeks

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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

Hi Ivan, the aim of this block is build on your previous experience. Ride outdoors if possible, but if not you can training on the turbo/zwift. This plan includes cadence training, base build, and some threshold and a few sprints.

NOTES
"mixed sessions" can be done as base z1+z2 (or z1+z2+z3)
days off can be swapped
if you are fatigued, substitute an easy day


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
Bike x5
9:20 hrs 3:59 hrs
Other x1
0:20 hrs 0:20 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:20 hrs 3:59 hrs
Other
0:20 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.

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