Welcome to your custom FFT polarized builder plan based on the science of Seiler. This is a 4day plan with tuesday and thursday off, with optional Saturday (5th session). Sundays are longer rides which can be group rides (if possible do the group ride).
Mondays: recovery days
Tuesdays: off / gym
Wed: a tempo or HIT session
Thursday: off
Fridays: Cadence or endurance session
Sat: Mixed session
Sundays: endurance or group
This plan emphasizes low intensity (80%) and high intensity (17%) with a touch of threshold (3%).
DIFFICULTY
Beginner ✩✩✭✩✩ Pro
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!