2022: Cycle (6hr) & Run (1hr) Duathlon Training using 80:20 Polarized Seiler Plan (TID: 80:3:17)
2022: Cycle (6hr) & Run (1hr) Duathlon Training using 80:20 Polarized Seiler Plan (TID: 80:3:17)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
13 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Welcome to the FFT run and bike polarized builder plan based on the science of Seiler for 6hr and 6 days week. This plan emphasizes low intensity (80%) and high intensity (17%) with a touch of threshold (3%). This plan combines low, middle and high intensity training in an efficient but manageable training package.
This plan comes with a complementary personalized universal running plan which will be sent as a PDF showing your correct pace and suggested daily workout.
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!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Sunday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
05:17:00 | 03:15:00 |
|
Run
x2
|
00:24:00 | 01:03:00 |
|
Other
x1
|
00:03:00 | 00:20:00 |
|
Strength
x1
|
00:21:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:17:00 | 03:15:00 | |
|
|
00:24:00 | 01:03:00 | |
|
|
00:03:00 | 00:20:00 | |
|
|
00:21:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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