I’m currently in week 3 of a POL plan.
Monday: 90m-2hr endurance
Tuesday: Intervals (@FTP and above, c.70 min session)
Wednesday: 90m-2hr endurance
Thurs: off
Friday: 2-2.5 hour endurance with 2x20 minutes @ sweetspot or 5-6 hard (8/10 RPE) efforts on some hills on the route
Saturday: 3.5-4.5hr endurance
Sunday: off
In a push I can sub one of the endurance rides for 1x30@ sweetspot.
You should move here to Chicago lol! You could practically use your momentum to coast up our longest climb here 
Even still, I know what you mean. I wouldn’t call my FTP high…but I’m reasonably strong, and one of the stronger riders in my club, aside from 2 genuinely blazing fast guys that can just ride people off their wheels. My Sunday group ride…if the truly fast guys don’t show up…I can sit in and be easily at endurance pace. If I pull…I can get away with tempo and nobody will mind in the least.
Chasing the fast guys when they show up is a totally different story though. 350 watt ftp…and can sprint. Those days leave me spent…I’m just strong enough to make trying to keep up with them worthwhile rather than sad and pathetic lol.
This is more of a question than a suggestion - would it not be better to swap the order of Pettit and Townsend with a view to possibly being that little bit fresher for the next interval session?
I’d thought the same thing, but on Wednesdays I have to get my 6 yr old out the door and in the car at 7:30am and then go straight into work. I’d have to be up at 5 and on the trainer by 5:30 at the absolute latest to make that work. I’d rather deal with the slightly more fatigued VO2 workout than have to tackle 5am endurance rides…can’t have everything perfect haha.
Thursdays are much easier. Get up…drink some coffee…drive daughter around in PJs, get back home at 8:30am and on the trainer before heading into work late morning.
When she gets back in school and not doing remote learning with a babysitter…this gets a lot easier lol! I can ride with her to school at 8am, lock her bike up, then just continue on riding for a couple hours, end up at work, and hop in the shower there.
Relatable…
Need to be out of the bike/back at home from running by 6:30…
Now days waking up between 4:00 and 4:30am is the norm…
It is not not easy…
Ah, I see - actual real life to contend with. Good luck!
Can I ask, are two days off by choice or dictated by other commitments? In other words, would you add more easy endurance on either of these days if you could or are you happy as it is?
A little bit of both. Sunday is family day, and I don’t want to train every day in the week. If I had the time (which I may do in the summer), i may push out Wednesday to 3 hours or, perhaps, do a 45 minute interval session before the 2.5 hours endurance work on Friday.
In an absolutely ideal world I’d probably do 2 x 4 hour rides, 1x2hr ride with some pushes and 1 interval session. Currently the only way I could do that is do the 4 hour rides on Friday and Saturday.
FYI - I work Monday-Thursday, if that helps explain the timings!
After looking at other people plans…
I feel I am the only one who doesnt have a day off…
Do i need a day off?
probably not… im ok…im ok…
Thanks, that’s helpful insight.
Question about the structure of Polarized plans like these;
Are only two days doing VO2 or other high-intensity important to the structure?
Is doing three days or intensity productive or counterproductive?
Ask 20 people get 20 different answers…
I do no fewer than 2 high intensity wo a week… but aim to do 3…
As long as you give plenty time to recover, you should be fine…
But thats my N=1… I have no idea if it would work for you… it may, or may not…
Have you done more than 2 high intensity wo a week?
Yeah
Last year I did SSBHV1 and 2, then cracked in week six of General build HV.
This year I did SSBHV 1 and 2 again, and now I’m doing a truncated Sus Build HV to get ready for a TT in March. I’m not sure I’m going to make it through the HV build this time either, so the idea of switching to polarized is tempting. But I still want to maximize my gains in prep for racing, so I would try to do 3 days of intensity if that would be efficacious.
Inigo San Millan has commented that the minimum duration to achieve mitochondrial adaptation is 75 min. I usually do 2 hrs zone 2 rides on the trainer. Obviously longer is better. 3 hrs is my limit.
Looks good. You could probably do another week. I’d play it by ear. Or, do an easy week and then repeat this block again.
On my first polarizied base block, I did it with 1 intense session per week. By week 7, I was breaking all my Strava PRs.
If you look at some of the science D.J. quotes, they used a 3x13min of 30/30, which Gendarme +6 is.
That’s all I’m doing from now on (half joking); finished my first week of 5hr of polarized and ramp tested +20w this morning (neat to know that you at least don’t loose fitness, focusing on hour efforts this year). Otherwise I think it looks good.
@rkoswald your plan looks really intriguing. I might just steal it!
Go for it! Let me know how you do, and if there are any changes you’d recommend.
I took @rkoswald plan and merged it with my second half of mid-volume build. Basically replaced the weekend workouts. Looks interesting. I may be having to juggle some outdoor weekend rides with this, so may have to modulate the intensity during the week accordingly.
As many others have already said, it looks quite good. Though one could argue whether it’s actually a pol plan. Guess the group ride seals the deal on that. 
Hope you have success with it!
