Polarized training is the simplest effective training plan around. It's so simple you basically don't need a plan. The most complex aspect of training for most motivated cyclists is getting proper recovery. Polarized training solves this problem. The phrase "Polarized Training" was created by Dr. Stephen Seiler, a Professor in Sport Science at the University of Agder in Norway. As the name suggests, Polarized Training combines two "polar opposite" types of workouts, a combination of (approximately 80%) easy and (approximately 20%) hard. In Dr. Seiler’s studies, his research revealed that that three "easy" and one "hard" workout per week produced better results than four Sweet Spot (i.e. moderately hard) workouts. In Polarized Training, instead of building in recovery weeks into your schedule, you can follow the same structure week after week.

Because of XYZ, Coach Jack feels that the Base Plan is the best place for you to start training to meet your longer-term goals. Performance cyclists are not made in a few months or even a single season. Success requires dedication. If you can put in the hard work and stick with the Base Plan for three months, you will have built the necessary foundation to move up to more demanding workout plans. By following Coach Jack's customized Base Plan, you will quickly and efficiently develop a firm bedrock of aerobic fitness and mechanical resilience. The Base Plan may not have the glamor and glitz of other workout plans, but without a solid foundation you may never reach your full cycling potential.

The Crunched Power plan is the ideal plan for weekend warriors and performance cyclists who frequently don't have more than 45 minutes free to train per day. After analyzing your ride history, Coach Jack has determined that Crunched Power is the best workout plan to meet your fitness goals and busy lifestyle. The Crunched Power plan takes a hybrid approach to training, focusing less on longer training sessions while still delivering a set of core workouts to improve your performance. There are three key workouts in the Crunched Power plan: a progressive HIIT workout interval, a progressive tempo workout interval, and one longer ride every week. And if you can squeeze in an extra aerobic day during the week as well, you will see additional improvement.

Fitness cyclists are a growing force. For many fitness-focused cyclists, weight training and/or other (non-cycling) anaerobic physical activities play an important role in achieving their goals. Based on an analysis of your workout history and goals, Coach Jack believes the Fitness Cyclist plan is right for you. It is important to remember that anaerobic workouts put a lot of stress on the body, so if you are doing weight training and/or other anaerobic activities in addition to your cycling workouts, you should minimize anaerobic activity during your (aerobic-focused) cycling workouts. The Fitness Cyclist plan gives you more opportunities for proper recovery but will still push you hard enough to maximize performance. The Fitness Cyclist plan contains two key workouts: a sweet spot progression and a series of short, minimal stress HITT efforts.

The Progressive Sweet Spot plan is a bit different from most other sweet spot workout plans because the Progressive Sweet Spot plan starts easy and then slowly builds in difficulty. Just as the name suggests, the Progressive Sweet Spot is not about pushing your body to its limits on day one. Instead, the Progressive Sweet Spot plan is specifically designed to give your body time to acclimate so that you can handle the challenge of the next, progressively more difficult workout. In fact, the Progressive Sweet Spot plan should never feel too hard. As you get to the more difficult workouts, they should feel like just the right amount of challenge. And by following carefully calibrated, step-by-step increases in intensity and difficulty, you will always enjoy safe and effective improvement.

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Workflow V1 Sign-up with Strava What is your first name? What is your FTP? (Leave it blank if you are not sure) Questions What is your top goal? Go Farther, Get Faster, Climbing, Fitness, All

Periodization Block Pattern Pattern: Best performance and weekly flexibility (Traditional Periodization) Peak 3/1 (4), Build 3/1 (12), Base 4/1 (16), Fun (20) Questions Do you like hard training outdoors? Yes Can you slowly build your hours from February to May (10 hours)