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10 Week Polarized Base Plan (Train Like The Pros)

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10 Week Polarized Base Plan (Train Like The Pros)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Kyle McFarland

All plans by this Coach

Length

10 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

This 10 week Polarized Base Plan is designed by White Pine Athletics' Head Coach Kyle McFarland for the advanced to intermediate level cyclist looking for big gains in FTP (threshold) and the ability to repeat high power output efforts over a long duration. If you're racing road, gravel or XC MTB this plan will give you the base you need to build towards your strongest season yet.

Each session can be performed either inside or outside, and can be exported to devices such as Bryton, Garmin, Wahoo, Zwift, etc.


Included in the plan:
- Initial testing protocol
- Strength and mobility sessions
- Sessions that build on each other from week to week
- Helpful articles, tips and tricks
- Optional substitute for weekend group rides

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
13:19:00 05:00:00
Other x5
01:37:00 00:25:00
Strength x2
00:48:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
Bike
13:19:00 05:00:00
Other
01:37:00 00:25:00
Strength
00:48:00 00:40:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kyle McFarland

White Pine Athletics

With a background in Exercise Physiology, I believe in training protocols that are science-based and research-driven. My goal as a coach is to help my athletes apply the proper combination of training stress, intensity, and rest/recovery modalities that will result in peak performance conditions at their target events.

I don't promise success - you need to put in the work for that - but I do offer a plan to guide you along the way.⁣


  • 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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