This plan is based on the research around polarized training in recreational and elite endurance athletes. Initial ideas about polarized training suggested an 80/20 split, with 80% of weekly training time being low intensity training and 20% high intensity training. Current research, however, divides polarized training into high-stress and low stress days to manage the daily systemic cost of training and the adaptive signal. As a result, it's the hard-easy rhythmicity that makes polarized training effective for both amateurs and pro cyclists.
I created this plan to guide you into consistent and sustainable training. Whether you're a road cyclist, a mountain biker, a gravel cyclist, or a cyclocrosser, this plan will help you raise your endurance capacity ceiling.
I’m a cycling coach and elite cyclist based in Duesseldorf, Germany. My coaching philosophy is simple: focus on timeless principles that are grounded in decades of endurance training science and observed in elite endurance athletes. My training plans reflect this. Easy to follow and based on evidence, my plans balance intensity and volume to optimize adaptation and minimize burnout. Built for the long game.