FastFitness Labs: Race Planner 🗓️ (v7)

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AD	AE	AF	AG	AH	AI	AJ	AK	AL
1		FastFitness.Labs Race Planner									Rest Options	No rest weeks	1 in 4 weeks	1 in 6 weeks	1 in 12 weeks	1 in 3 weeks		Progression Type		Warm ups		SESSIONS/WK					2	2 (eg S,W)		z1	0.6
2		Simple polarized race periodization planner				Enter your race date	13-Jul-2026	FTP	310		No rest weeks	2	2	2	2	2		Progressive Build		0 mins	0	2 sessions	2				3	3 (eg S,S,W)		z2	0.7
3						Training Start Date	20-Oct-2025				1 in 4 weeks	2	2	1	1	2		Linear Build		2 mins	2	3 sessions	3				4	4 (eg T,T,S,S)		z3	0.8
4		Your training starts Monday and lasts 38 weeks or 4 blocks.The training intent will begin with one introduction block. The maximum schedule is 7hrs per week & 4 sessions per week.We are going to do a Progressive Build with 1 in 4 weeks rest periods.This will add up to: 3.3hours per week and 92.7 ave mins/session.The prescription for each week is shown in column J (see code above).					38	Mx sessions / wk?	4		1 in 6 weeks	1	2	2	2	1		Minimal Build		3 mins	3	4 sessions	4				5	5 (eg T,W,T,S,S)		z4	0.9
5											1 in 12 weeks		1	2	2	0.5		Flat (no build)		5 mins	5	5 sessions	5				6	6 (eg T,W,T,F,S,S)		z5	1.15
6						Rest between blocks?	1 in 4 weeks	Mx Hours / wk?	7		1 in 3 weeks		0.5	1	1					10 mins	10	6 sessions	6				7	7 (eg M,T,W,T,F,S,S)
7														2	2							7 sessions	7				8	8 (eg M,T,W,T,F,S,Sx2)
8						Progression Type?	Progressive Build	Warm Up time	10 mins					0.5	2							10 sessions	10				9	9 (eg M,T,W,T,F,Sx2,Sx2)
9												TOTALS			1												10	10 (eg M,T,Wx2,T,F,Sx2,Sx2)
10			PHASE	WEEK	BLOCK	BUILD RATE	HRS THAT WEEK	SESSIONS / WK	MINS / SESSION	POL PRESCRIPTION (click for daily view)	COMPLETED?	HOURS COMPLETED	SESSIONS		2		HOURS ADJ	HOURS CALC	PERC_RANK	progression	BLOCKS	BLOCK NAME	progress_linea	progress_minimal	progressive choice	completed hours	11	11 (eg M,T,W,T,F,Sx2,Sx2)									193
11										apply this schedule to your weekly diary					2												12	7 (eg M,T,W,T,F,S,S)	z3	z2	z4	z5	z3:	z2:	z4:	z5:	whatsleft	correction
12	20	20-Oct-25	Block 1: Introduction	1	lead-in		2 hrs 55 mins	2	87	1️⃣z3: 115m @250w1️⃣z4: 60m @280w		2 hrs 55 mins	2		2		0.7	0	0	0.5927	1	Introduction	0.6994	0.8234	0.5927		13	7 (eg M,T,W,T,F,S,S)	1	0	1	0	z3: 115m @250w		z4: 60m @280w		115	115
13	05-Jan-00	27-Oct-25	Block 1: Introduction	2	build		4 hrs 20 mins	2	130	1️⃣z3: 164m @250w1️⃣z5: 96m @355w \| 205w					1		0.6	0	0.026	0.6248640046	1	Introduction	0.7070544	0.8352248713	0.6248640046		14	14 (eg 2x M,T,W,T,F,S,S)	1	0	0	1	z3: 164m @250w			z5: 96m @355w \| 205w	164	164
14	05-Jan-00	03-Nov-25	Block 1: Introduction	3	build		4 hrs 35 mins	3	92	1️⃣z3: 47m @250w1️⃣z2: 168m @215w1️⃣z4: 60m @280w					0.5		0.6	0	0.053	0.6555794931	1	Introduction	0.7150032	0.8466672359	0.6555794931				1	1	1	0	z3: 47m @250w	z2: 168m @215w	z4: 60m @280w		47	47
15	05-Jan-00	10-Nov-25	Block 1: Introduction	4	maintain		4 hrs 0 mins	2	120	1️⃣z3: 152m @250w1️⃣z5: 88m @355w \| 205w							0.6	0	0.079	0.6827779777	1	Introduction	0.7226576	0.856934168	0.6827779777				1	0	0	1	z3: 152m @250w			z5: 88m @355w \| 205w	152	152
16	05-Jan-00	17-Nov-25	Block 1: Introduction	5	rest		2 hrs 15 mins	2	67	1️⃣z3: 75m @250w1️⃣z4: 60m @280w							0.6	0	0.105	0.7078286297	1	Introduction	0.730312	0.8665136416	0.7078286297				1	0	1	0	z3: 75m @250w		z4: 60m @280w		75	75
17	05-Jan-00	24-Nov-25	Block 1: Introduction	6	build		5 hrs 5 mins	3	102	1️⃣z3: 44m @250w1️⃣z2: 186m @215w1️⃣z5: 75m @355w \| 205w							0.6	0	0.132	0.7317511178	1	Introduction	0.7382608	0.875783242	0.7317511178				1	1	0	1	z3: 44m @250w	z2: 186m @215w		z5: 75m @355w \| 205w	44	44
18	05-Jan-00	01-Dec-25	Block 1: Introduction	7	build		5 hrs 15 mins	3	105	1️⃣z3: 62m @250w1️⃣z2: 193m @215w1️⃣z4: 60m @280w							0.6	0	0.158	0.7529344182	1	Introduction	0.7459152	0.8841006099	0.7529344182				1	1	1	0	z3: 62m @250w	z2: 193m @215w	z4: 60m @280w		62	62
19	05-Jan-00	08-Dec-25	Block 1: Introduction	8	build		5 hrs 25 mins	3	108	1️⃣z3: 46m @250w1️⃣z2: 199m @215w1️⃣z5: 80m @355w \| 205w							0.6	0	0.184	0.7724448982	1	Introduction	0.7535696	0.8918610593	0.7724448982				1	1	0	1	z3: 46m @250w	z2: 199m @215w		z5: 80m @355w \| 205w	46	46
20	05-Jan-00	15-Dec-25	Block 1: Introduction	9	maintain		4 hrs 35 mins	3	92	1️⃣z3: 47m @250w1️⃣z2: 168m @215w1️⃣z4: 60m @280w							0.6	0	0.211	0.7910767176	1	Introduction	0.7615184	0.8993704766	0.7910767176				1	1	1	0	z3: 47m @250w	z2: 168m @215w	z4: 60m @280w		47	47
21	05-Jan-00	22-Dec-25	Block 1: Introduction	10	rest		2 hrs 35 mins	2	77	1️⃣z3: 98m @250w1️⃣z5: 57m @355w \| 205w							0.6	0	0.237	0.8075751449	1	Introduction	0.7691728	0.9061084786	0.8075751449				1	0	0	1	z3: 98m @250w			z5: 57m @355w \| 205w	98	98
22	05-Jan-00	29-Dec-25	Block 1: Introduction	11	build		5 hrs 45 mins	3	115	1️⃣z3: 74m @250w1️⃣z2: 211m @215w1️⃣z4: 60m @280w							0.6	0	0.263	0.8227707106	1	Introduction	0.7768272	0.9123953141	0.8227707106				1	1	1	0	z3: 74m @250w	z2: 211m @215w	z4: 60m @280w		74	74
23	05-Jan-00	05-Jan-26	Block 1: Introduction	12	build		5 hrs 50 mins	3	117	1️⃣z3: 50m @250w1️⃣z2: 214m @215w1️⃣z5: 86m @355w \| 205w							0.6	0	0.289	0.8367663003	1	Introduction	0.7844816	0.9182611926	0.8367663003				1	1	0	1	z3: 50m @250w	z2: 214m @215w		z5: 86m @355w \| 205w	50	50
24	05-Jan-00	12-Jan-26	Block 2: Polarized Base	13	build		5 hrs 55 mins	4	89	2️⃣z3: 66m @250w1️⃣z2: 163m @215w1️⃣z4: 60m @280w							0.6	0	0.316	0.8501315942	2	Polarized Base	0.7924304	0.9239373237	0.8501315942				2	1	1	0	z3: 66m @250w	z2: 163m @215w	z4: 60m @280w		66	66
25	05-Jan-00	19-Jan-26	Block 2: Polarized Base	14	maintain		5 hrs 0 mins	4	75	2️⃣z3: 53m @250w1️⃣z2: 138m @215w1️⃣z5: 55m @355w \| 205w							0.6	0	0.342	0.8619665269	2	Polarized Base	0.8000848	0.9290303665	0.8619665269				2	1	0	1	z3: 53m @250w	z2: 138m @215w		z5: 55m @355w \| 205w	53	53
26	05-Jan-00	26-Jan-26	Block 2: Polarized Base	15	rest		2 hrs 45 mins	2	82	1️⃣z3: 105m @250w1️⃣z4: 60m @280w							0.6	0	0.368	0.8728668688	2	Polarized Base	0.8077392	0.9337823868	0.8728668688				1	0	1	0	z3: 105m @250w		z4: 60m @280w		105	105
27	05-Jan-00	02-Feb-26	Block 2: Polarized Base	16	build		6 hrs 10 mins	4	92	2️⃣z3: 66m @250w1️⃣z2: 170m @215w1️⃣z5: 68m @355w \| 205w							0.6	0	0.395	0.8832763104	2	Polarized Base	0.815688	0.9383806904	0.8832763104				2	1	0	1	z3: 66m @250w	z2: 170m @215w		z5: 68m @355w \| 205w	66	66
28	05-Jan-00	09-Feb-26	Block 2: Polarized Base	17	build		6 hrs 15 mins	4	94	2️⃣z3: 71m @250w1️⃣z2: 172m @215w1️⃣z4: 60m @280w							0.6	0	0.421	0.8924938436	2	Polarized Base	0.8233424	0.942506627	0.8924938436				2	1	1	0	z3: 71m @250w	z2: 172m @215w	z4: 60m @280w		71	71
29	05-Jan-00	16-Feb-26	Block 2: Polarized Base	18	build		6 hrs 20 mins	4	95	2️⃣z3: 68m @250w1️⃣z2: 174m @215w1️⃣z5: 70m @355w \| 205w							0.6	0	0.447	0.900983479	2	Polarized Base	0.8309968	0.9463562971	0.900983479				2	1	0	1	z3: 68m @250w	z2: 174m @215w		z5: 70m @355w \| 205w	68	68
30	05-Jan-00	23-Feb-26	Block 2: Polarized Base	19	maintain		5 hrs 15 mins	4	79	2️⃣z3: 55m @250w1️⃣z2: 144m @215w1️⃣z4: 60m @280w							0.6	0	0.474	0.909090781	2	Polarized Base	0.8389456	0.9500814395	0.909090781				2	1	1	0	z3: 55m @250w	z2: 144m @215w	z4: 60m @280w		55	55
31	05-Jan-00	02-Mar-26	Block 2: Polarized Base	20	rest		2 hrs 55 mins	2	87	1️⃣z3: 111m @250w1️⃣z5: 64m @355w \| 205w							0.6	0	0.5	0.9162697757	2	Polarized Base	0.8466	0.9534239115	0.9162697757				1	0	0	1	z3: 111m @250w			z5: 64m @355w \| 205w	111	111
32	05-Jan-00	09-Mar-26	Block 2: Polarized Base	21	build		6 hrs 30 mins	4	97	2️⃣z3: 75m @250w1️⃣z2: 179m @215w1️⃣z4: 60m @280w							0.6	0	0.526	0.9228818536	2	Polarized Base	0.8542544	0.9565425765	0.9228818536				2	1	1	0	z3: 75m @250w	z2: 179m @215w	z4: 60m @280w		75	75
33	05-Jan-00	16-Mar-26	Block 2: Polarized Base	22	build		6 hrs 30 mins	4	97	2️⃣z3: 69m @250w1️⃣z2: 179m @215w1️⃣z5: 72m @355w \| 205w							0.6	0	0.553	0.9291961545	2	Polarized Base	0.8622032	0.9595603602	0.9291961545				2	1	0	1	z3: 69m @250w	z2: 179m @215w		z5: 72m @355w \| 205w	69	69
34	05-Jan-00	23-Mar-26	Block 2: Polarized Base	23	build		6 hrs 35 mins	4	99	2️⃣z3: 77m @250w1️⃣z2: 181m @215w1️⃣z4: 60m @280w							0.6	0	0.579	0.9347874513	2	Polarized Base	0.8698576	0.9622681378	0.9347874513				2	1	1	0	z3: 77m @250w	z2: 181m @215w	z4: 60m @280w		77	77
35	05-Jan-00	30-Mar-26	Block 2: Polarized Base	24	maintain		5 hrs 30 mins	4	82	2️⃣z3: 59m @250w1️⃣z2: 151m @215w1️⃣z5: 61m @355w \| 205w							0.6	0	0.605	0.93993721	2	Polarized Base	0.877512	0.9647946068	0.93993721				2	1	0	1	z3: 59m @250w	z2: 151m @215w		z5: 61m @355w \| 205w	59	59
36	05-Jan-00	06-Apr-26	Block 3: Polarized Build	25	rest		3 hrs 0 mins	3	60	1️⃣z3: 10m @250w1️⃣z2: 110m @215w1️⃣z4: 60m @280w							0.6	0	0.632	0.9448550477	3	Polarized Build	0.8854608	0.9672393504	0.9448550477				1	1	1	0	z3: 10m @250w	z2: 110m @215w	z4: 60m @280w		10	10
37	05-Jan-00	13-Apr-26	Block 3: Polarized Build	26	build		6 hrs 40 mins	4	100	2️⃣z3: 71m @250w1️⃣z2: 183m @215w1️⃣z5: 74m @355w \| 205w							0.6	0	0.658	0.9492097801	3	Polarized Build	0.8931152	0.9694329544	0.9492097801				2	1	0	1	z3: 71m @250w	z2: 183m @215w		z5: 74m @355w \| 205w	71	71
38	05-Jan-00	20-Apr-26	Block 3: Polarized Build	27	build		6 hrs 40 mins	4	100	2️⃣z3: 78m @250w1️⃣z2: 183m @215w1️⃣z4: 60m @280w							0.6	0	0.684	0.9532206243	3	Polarized Build	0.9007696	0.9714796779	0.9532206243				2	1	1	0	z3: 78m @250w	z2: 183m @215w	z4: 60m @280w		78	78
39	05-Jan-00	27-Apr-26	Block 3: Polarized Build	28	build		6 hrs 40 mins	4	100	2️⃣z3: 71m @250w1️⃣z2: 183m @215w1️⃣z5: 74m @355w \| 205w							0.6	0	0.711	0.957050839	3	Polarized Build	0.9087184	0.9734601948	0.957050839				2	1	0	1	z3: 71m @250w	z2: 183m @215w		z5: 74m @355w \| 205w	71	71
40	05-Jan-00	04-May-26	Block 3: Polarized Build	29	maintain		5 hrs 35 mins	4	84	2️⃣z3: 60m @250w1️⃣z2: 154m @215w1️⃣z4: 60m @280w							0.6	0	0.737	0.960442484	3	Polarized Build	0.9163728	0.9752372604	0.960442484				2	1	1	0	z3: 60m @250w	z2: 154m @215w	z4: 60m @280w		60	60
41	05-Jan-00	11-May-26	Block 3: Polarized Build	30	rest		3 hrs 0 mins	3	60	1️⃣z3: 26m @250w1️⃣z2: 110m @215w1️⃣z5: 44m @355w \| 205w							0.6	0	0.763	0.9635662947	3	Polarized Build	0.9240272	0.9768953363	0.9635662947				1	1	0	1	z3: 26m @250w	z2: 110m @215w		z5: 44m @355w \| 205w	26	26
42	05-Jan-00	18-May-26	Block 3: Polarized Build	31	build		6 hrs 45 mins	4	101	2️⃣z3: 79m @250w1️⃣z2: 186m @215w1️⃣z4: 60m @280w							0.6	0	0.789	0.9664434218	3	Polarized Build	0.9316816	0.97844239	0.9664434218				2	1	1	0	z3: 79m @250w	z2: 186m @215w	z4: 60m @280w		79	79
43	05-Jan-00	25-May-26	Block 3: Polarized Build	32	build		6 hrs 45 mins	4	101	2️⃣z3: 72m @250w1️⃣z2: 186m @215w1️⃣z5: 74m @355w \| 205w							0.6	0	0.816	0.9691909766	3	Polarized Build	0.9396304	0.9799394001	0.9691909766				2	1	0	1	z3: 72m @250w	z2: 186m @215w		z5: 74m @355w \| 205w	72	72
44	05-Jan-00	01-Jun-26	Block 3: Polarized Build	33	build		6 hrs 50 mins	4	102	2️⃣z3: 81m @250w1️⃣z2: 188m @215w1️⃣z4: 60m @280w							0.6	0	0.842	0.9716239291	3	Polarized Build	0.9472848	0.9812826278	0.9716239291				2	1	1	0	z3: 81m @250w	z2: 188m @215w	z4: 60m @280w		81	81
45	05-Jan-00	08-Jun-26	Block 3: Polarized Build	34	maintain		5 hrs 40 mins	4	85	2️⃣z3: 61m @250w1️⃣z2: 156m @215w1️⃣z5: 62m @355w \| 205w							0.6	0	0.868	0.9738647543	3	Polarized Build	0.9549392	0.982535915	0.9738647543				2	1	0	1	z3: 61m @250w	z2: 156m @215w		z5: 62m @355w \| 205w	61	61
46	05-Jan-00	15-Jun-26	Block 3: Polarized Build	35	rest		3 hrs 5 mins	3	62	1️⃣z3: 12m @250w1️⃣z2: 113m @215w1️⃣z4: 60m @280w							0.6	0	0.895	0.9760046631	3	Polarized Build	0.962888	0.9837486613	0.9760046631				1	1	1	0	z3: 12m @250w	z2: 113m @215w	z4: 60m @280w		12	12
47	05-Jan-00	22-Jun-26	Block 3: Polarized Build	36	build		6 hrs 50 mins	4	102	2️⃣z3: 73m @250w1️⃣z2: 188m @215w1️⃣z5: 75m @355w \| 205w							0.6	0	0.921	0.9778995468	3	Polarized Build	0.9705424	0.9848368266	0.9778995468				2	1	0	1	z3: 73m @250w	z2: 188m @215w		z5: 75m @355w \| 205w	73	73
48	05-Jan-00	29-Jun-26	Block 4: Race	37	build		6 hrs 50 mins	4	102	2️⃣z3: 81m @250w1️⃣z2: 188m @215w1️⃣z4: 60m @280w							0.6	0	0.947	0.9796447937	4	Race	0.9781968	0.9858521299	0.9796447937				2	1	1	0	z3: 81m @250w	z2: 188m @215w	z4: 60m @280w		81	81
49	05-Jan-00	06-Jul-26	Block 4: Race	38	taper		4 hrs 0 mins	3	80	1️⃣z3: 34m @250w1️⃣z2: 147m @215w1️⃣z5: 59m @355w \| 205w							0.77	0	0.974	0.9813114429	4	Race	0.9861456	0.9868345906	0.9813114429				1	1	0	1	z3: 34m @250w	z2: 147m @215w		z5: 59m @355w \| 205w	34	34
50	05-Jan-00	13-Jul-26	Block 4: Race	39	race		5 hrs 10 mins	4	77	2️⃣z3: 54m @250w1️⃣z2: 142m @215w1️⃣z4: 60m @280w							0.75	0	1	0.9827872564	4	Race	0.9938	0.9877161267	0.9827872564				2	1	1	0	z3: 54m @250w	z2: 142m @215w	z4: 60m @280w		54	54
51	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
52	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
53	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
54	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
55	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
56	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
57	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
58	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
59	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
60	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
61	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
62	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
63	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
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