Welcome to this starter 4hr/week Polarized builder plan based on the science of Seiler. This is a 4day plan with Mon / Wed / Friday off. Sat & Sundays are longer rides which can be group rides. Plan can be indoors or outdoor.
Mondays: Off (rest or gym)
Tuesdays: Mixed session
Wednesdays: Off (rest or gym)
Thursday: HIIT session
Fridays: Off (rest or gym)
Sat: endurance session
Sundays: endurance or group
This plan emphasizes low intensity (80%) and high intensity (15%) with a touch of threshold (5%).
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!