Ready to get fast and fit with a proven structure?
This 8-week polarized training plan is designed for cyclists looking to maximize performance through the strategic balance of high-intensity intervals and low-intensity endurance riding.
Whether you’re preparing for race season or just want to build serious power and stamina, this plan will push your limits—without burning you out.
Weekly Framework (9–11 hours/week)
• Tuesdays: Primary AC Intervals
• Thursdays: AC or Tempo support rides
• Saturdays: Group ride, hard structured ride, or MTB with efforts
• Sundays: Endurance/tempo ride
Strength (Optional): Tues + Fri short bodyweight/core (10–20 mins)
Every 4th week is lower load, helping you adapt and absorb the work.
🎯 Designed For:
Cyclists with a solid base of training who want to:
• Boost anaerobic power + sprint strength
• Maintain aerobic fitness and endurance
• Get race-ready or sharpen form for group riding or events
• Use group rides strategically within a structured plan
⏱ Weekly Time Commitment:
• Weekday rides: 60–90 minutes
• Weekend rides: 2–3 hours
• Weekly Time 8-10 hours
Coaching Detail Throughout:
Every workout includes:
• Clear training goals
• Mental cues to sharpen focus
• Pro tips on pacing, recovery, and execution
18+ years coaching cyclists, marathon runners and triathletes. Former competitive road/CX racer helping motivated recreational athletes achieve their power, body composition, and race goals through my 3 E's: Exercise, Education & Entertainment. From Winter Bike League to personalized training plans - building fitness that lasts decades, not just seasons.