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.