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AIM Plan: POLARIZED-10 (LOW - 🔼 / HIGH - 🔽)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jeff Winkler

All plans by this Coach

Length

4 Weeks

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

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AIM = Advanced Intensity Management

All Winkler Cycling AIM plans are designed to balance LOW/MODERATE/HIGH intensity training in a very specific way to help you meet your goals.

This is a POLARIZED training plan. 90-95% of training time is done at LOW intensity (Zone 1-2). 5-10% of training time is done at HIGH intensity (Zone 5+).


LOW - 🔼 indicates that the LOW intensity work occurs in the upper part of that "zone"
HIGH - 🔽 indicates that the HIGH intensity work occurs in the lower part of that "zone"


POLARIZED-10 refers to weekly duration: ~10hrs/week

This plan is targeted at athletes dedicating 8-12 hours/week to training on the bike. The plan has 10hrs/week of planned workouts, but it is relatively easy to adjust training time between 8 and 12 hours /week while still maintaining a "polarized" distribution of intensity.



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MORE INFO

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
09:03:00 02:20:00
Day Off x2
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
09:03:00 02:20:00
Day Off
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Jeff Winkler

Winkler Cycling

Credentials

  • USA Cycling Level 1 Coach (Elite)
  • TrainingPeaks Level 2 Coach
  • SafeSport Certified
  • Certified Personal Trainer (ISSA)
  • Certified Nutrition Coach (ISSA)
  • Ex-Professional Cyclist
  • Political Science (B.A.), Juris Doctor (J.D.)

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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