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	29-Jul-2026	FTP			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	10-Nov-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 37 weeks or 4 blocks.The training intent will begin with one introduction block. The maximum schedule is 3hrs per week & 3 sessions per week.We are going to do a Progressive Build with 1 in 4 weeks rest periods.This will add up to: 2.5hours per week and 54.6 ave mins/session.The prescription for each week is shown in column J (see code above).					37	Mx sessions / wk?	3		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?	3		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	5 mins, 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	10-Nov-25	Block 1: Introduction	1	lead-in		1 hrs 15 mins	1	75	1️⃣z4: 60m @0w		1 hrs 15 mins	1		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)	0	0	1	0			z4: 60m @0w		#DIV/0!	#DIV/0!
13	05-Jan-00	17-Nov-25	Block 1: Introduction	2	build		1 hrs 55 mins	2	57	1️⃣z3: 73m @0w1️⃣z5: 42m @0w \| 0w					1		0.6	0	0.027	0.6260490217	1	Introduction	0.7073488	0.835663511	0.6260490217		14	14 (eg 2x M,T,W,T,F,S,S)	1	0	0	1	z3: 73m @0w			z5: 42m @0w \| 0w	73	73
14	05-Jan-00	24-Nov-25	Block 1: Introduction	3	build		2 hrs 0 mins	2	60	1️⃣z3: 60m @0w1️⃣z4: 60m @0w					0.5		0.6	0	0.054	0.6566674831	1	Introduction	0.7152976	0.8470754155	0.6566674831				1	0	1	0	z3: 60m @0w		z4: 60m @0w		60	60
15	05-Jan-00	01-Dec-25	Block 1: Introduction	4	maintain		1 hrs 40 mins	2	50	1️⃣z3: 63m @0w1️⃣z5: 37m @0w \| 0w							0.6	0	0.081	0.6847789576	1	Introduction	0.7232464	0.8576948511	0.6847789576				1	0	0	1	z3: 63m @0w			z5: 37m @0w \| 0w	63	63
16	05-Jan-00	08-Dec-25	Block 1: Introduction	5	rest		1 hrs 0 mins	1	60	1️⃣z4: 60m @0w							0.6	0	0.108	0.710588713	1	Introduction	0.7311952	0.8675768485	0.710588713				0	0	1	0			z4: 60m @0w		#DIV/0!	#DIV/0!
17	05-Jan-00	15-Dec-25	Block 1: Introduction	6	build		2 hrs 10 mins	2	65	1️⃣z3: 82m @0w1️⃣z5: 48m @0w \| 0w							0.6	0	0.135	0.7342852102	1	Introduction	0.739144	0.8767726174	0.7342852102				1	0	0	1	z3: 82m @0w			z5: 48m @0w \| 0w	82	82
18	05-Jan-00	22-Dec-25	Block 1: Introduction	7	build		2 hrs 15 mins	2	67	1️⃣z3: 75m @0w1️⃣z4: 60m @0w							0.6	0	0.162	0.7560414791	1	Introduction	0.7470928	0.8853298108	0.7560414791				1	0	1	0	z3: 75m @0w		z4: 60m @0w		75	75
19	05-Jan-00	29-Dec-25	Block 1: Introduction	8	build		2 hrs 20 mins	2	70	1️⃣z3: 89m @0w1️⃣z5: 51m @0w \| 0w							0.6	0	0.189	0.7760163821	1	Introduction	0.7550416	0.893292773	0.7760163821				1	0	0	1	z3: 89m @0w			z5: 51m @0w \| 0w	89	89
20	05-Jan-00	05-Jan-26	Block 1: Introduction	9	maintain		2 hrs 0 mins	2	60	1️⃣z3: 60m @0w1️⃣z4: 60m @0w							0.6	0	0.216	0.7943557746	1	Introduction	0.7629904	0.9007027687	0.7943557746				1	0	1	0	z3: 60m @0w		z4: 60m @0w		60	60
21	05-Jan-00	12-Jan-26	Block 1: Introduction	10	rest		1 hrs 5 mins	1	65	1️⃣z5: 48m @0w \| 0w							0.6	0	0.243	0.8111935692	1	Introduction	0.7709392	0.9075981973	0.8111935692				0	0	0	1				z5: 48m @0w \| 0w	#DIV/0!	#DIV/0!
22	05-Jan-00	19-Jan-26	Block 1: Introduction	11	build		2 hrs 30 mins	2	75	1️⃣z3: 90m @0w1️⃣z4: 60m @0w							0.6	0	0.27	0.8266527142	1	Introduction	0.778888	0.9140147914	0.8266527142				1	0	1	0	z3: 90m @0w		z4: 60m @0w		90	90
23	05-Jan-00	26-Jan-26	Block 1: Introduction	12	build		2 hrs 30 mins	2	75	1️⃣z3: 95m @0w1️⃣z5: 55m @0w \| 0w							0.6	0	0.297	0.8408460911	1	Introduction	0.7868368	0.9199858025	0.8408460911				1	0	0	1	z3: 95m @0w			z5: 55m @0w \| 0w	95	95
24	05-Jan-00	02-Feb-26	Block 2: Polarized Base	13	build		2 hrs 35 mins	3	52	1️⃣1️⃣z2: 95m @0w1️⃣z4: 56m @0w							0.6	0	0.324	0.8538773387	2	Polarized Base	0.7947856	0.9255421727	0.8538773387				1	1	1	0		z2: 95m @0w	z4: 56m @0w		4
25	05-Jan-00	09-Feb-26	Block 2: Polarized Base	14	maintain		2 hrs 10 mins	3	43	1️⃣z3: 19m @0w1️⃣z2: 79m @0w1️⃣z5: 32m @0w \| 0w							0.6	0	0.351	0.8658416103	2	Polarized Base	0.8027344	0.9307126958	0.8658416103				1	1	0	1	z3: 19m @0w	z2: 79m @0w		z5: 32m @0w \| 0w	19	19
26	05-Jan-00	16-Feb-26	Block 2: Polarized Base	15	rest		1 hrs 10 mins	2	35	1️⃣z3: 32m @0w1️⃣z4: 38m @0w							0.6	0	0.378	0.8768262679	2	Polarized Base	0.8106832	0.9355241659	0.8768262679				1	0	1	0	z3: 32m @0w		z4: 38m @0w		32	32
27	05-Jan-00	23-Feb-26	Block 2: Polarized Base	16	build		2 hrs 40 mins	3	53	1️⃣z3: 23m @0w1️⃣z2: 98m @0w1️⃣z5: 39m @0w \| 0w							0.6	0	0.405	0.8869115207	2	Polarized Base	0.818632	0.9400015164	0.8869115207				1	1	0	1	z3: 23m @0w	z2: 98m @0w		z5: 39m @0w \| 0w	23	23
28	05-Jan-00	02-Mar-26	Block 2: Polarized Base	17	build		2 hrs 40 mins	3	53	1️⃣1️⃣z2: 98m @0w1️⃣z4: 58m @0w							0.6	0	0.432	0.8961710104	2	Polarized Base	0.8265808	0.9441679494	0.8961710104				1	1	1	0		z2: 98m @0w	z4: 58m @0w		4
29	05-Jan-00	09-Mar-26	Block 2: Polarized Base	18	build		2 hrs 45 mins	3	55	1️⃣z3: 24m @0w1️⃣z2: 101m @0w1️⃣z5: 40m @0w \| 0w							0.6	0	0.459	0.9046723491	2	Polarized Base	0.8345296	0.9480450557	0.9046723491				1	1	0	1	z3: 24m @0w	z2: 101m @0w		z5: 40m @0w \| 0w	24	24
30	05-Jan-00	16-Mar-26	Block 2: Polarized Base	19	maintain		2 hrs 15 mins	3	45	1️⃣1️⃣z2: 83m @0w1️⃣z4: 49m @0w							0.6	0	0.486	0.9124776128	2	Polarized Base	0.8424784	0.9516529267	0.9124776128				1	1	1	0		z2: 83m @0w	z4: 49m @0w		3
31	05-Jan-00	23-Mar-26	Block 2: Polarized Base	20	rest		1 hrs 15 mins	2	37	1️⃣z3: 47m @0w1️⃣z5: 28m @0w \| 0w							0.6	0	0.514	0.9198976322	2	Polarized Base	0.8507216	0.9551300239	0.9198976322				1	0	0	1	z3: 47m @0w			z5: 28m @0w \| 0w	47	47
32	05-Jan-00	30-Mar-26	Block 2: Polarized Base	21	build		2 hrs 45 mins	3	55	1️⃣1️⃣z2: 101m @0w1️⃣z4: 60m @0w							0.6	0	0.541	0.9264562759	2	Polarized Base	0.8586704	0.9582458984	0.9264562759				1	1	1	0		z2: 101m @0w	z4: 60m @0w		4
33	05-Jan-00	06-Apr-26	Block 2: Polarized Base	22	build		2 hrs 50 mins	3	57	1️⃣z3: 24m @0w1️⃣z2: 104m @0w1️⃣z5: 42m @0w \| 0w							0.6	0	0.568	0.9324779093	2	Polarized Base	0.8666192	0.9611453994	0.9324779093				1	1	0	1	z3: 24m @0w	z2: 104m @0w		z5: 42m @0w \| 0w	24	24
34	05-Jan-00	13-Apr-26	Block 2: Polarized Base	23	build		2 hrs 50 mins	3	57	1️⃣1️⃣z2: 104m @0w1️⃣z4: 60m @0w							0.6	0	0.595	0.9380065016	2	Polarized Base	0.874568	0.9638435524	0.9380065016				1	1	1	0		z2: 104m @0w	z4: 60m @0w		6
35	05-Jan-00	20-Apr-26	Block 2: Polarized Base	24	maintain		2 hrs 20 mins	3	47	1️⃣z3: 20m @0w1️⃣z2: 86m @0w1️⃣z5: 34m @0w \| 0w							0.6	0	0.622	0.9430824224	2	Polarized Base	0.8825168	0.9663543395	0.9430824224				1	1	0	1	z3: 20m @0w	z2: 86m @0w		z5: 34m @0w \| 0w	20	20
36	05-Jan-00	27-Apr-26	Block 3: Polarized Build	25	rest		1 hrs 15 mins	2	37	1️⃣z3: 34m @0w1️⃣z4: 41m @0w							0.6	0	0.649	0.9477427355	3	Polarized Build	0.8904656	0.9686907717	0.9477427355				1	0	1	0	z3: 34m @0w		z4: 41m @0w		34	34
37	05-Jan-00	04-May-26	Block 3: Polarized Build	26	build		2 hrs 50 mins	3	57	1️⃣z3: 24m @0w1️⃣z2: 104m @0w1️⃣z5: 42m @0w \| 0w							0.6	0	0.676	0.9520214702	3	Polarized Build	0.8984144	0.9708649567	0.9520214702				1	1	0	1	z3: 24m @0w	z2: 104m @0w		z5: 42m @0w \| 0w	24	24
38	05-Jan-00	11-May-26	Block 3: Polarized Build	27	build		2 hrs 50 mins	3	57	1️⃣1️⃣z2: 104m @0w1️⃣z4: 60m @0w							0.6	0	0.703	0.9559498695	3	Polarized Build	0.9063632	0.9728881612	0.9559498695				1	1	1	0		z2: 104m @0w	z4: 60m @0w		6
39	05-Jan-00	18-May-26	Block 3: Polarized Build	28	build		2 hrs 55 mins	3	58	1️⃣z3: 25m @0w1️⃣z2: 107m @0w1️⃣z5: 43m @0w \| 0w							0.6	0	0.73	0.9595566182	3	Polarized Build	0.914312	0.9747708698	0.9595566182				1	1	0	1	z3: 25m @0w	z2: 107m @0w		z5: 43m @0w \| 0w	25	25
40	05-Jan-00	25-May-26	Block 3: Polarized Build	29	maintain		2 hrs 25 mins	3	48	1️⃣1️⃣z2: 89m @0w1️⃣z4: 53m @0w							0.6	0	0.757	0.9628680526	3	Polarized Build	0.9222608	0.9765228387	0.9628680526				1	1	1	0		z2: 89m @0w	z4: 53m @0w		3
41	05-Jan-00	01-Jun-26	Block 3: Polarized Build	30	rest		1 hrs 20 mins	2	40	1️⃣z3: 51m @0w1️⃣z5: 29m @0w \| 0w							0.6	0	0.784	0.9659083524	3	Polarized Build	0.9302096	0.9781531469	0.9659083524				1	0	0	1	z3: 51m @0w			z5: 29m @0w \| 0w	51	51
42	05-Jan-00	08-Jun-26	Block 3: Polarized Build	31	build		2 hrs 55 mins	3	58	1️⃣z3: 8m @0w1️⃣z2: 107m @0w1️⃣z4: 60m @0w							0.6	0	0.811	0.9686997178	3	Polarized Build	0.9381584	0.9796702427	0.9686997178				1	1	1	0	z3: 8m @0w	z2: 107m @0w	z4: 60m @0w		8	8
43	05-Jan-00	15-Jun-26	Block 3: Polarized Build	32	build		2 hrs 55 mins	3	58	1️⃣z3: 25m @0w1️⃣z2: 107m @0w1️⃣z5: 43m @0w \| 0w							0.6	0	0.838	0.9712625309	3	Polarized Build	0.9461072	0.9810819879	0.9712625309				1	1	0	1	z3: 25m @0w	z2: 107m @0w		z5: 43m @0w \| 0w	25	25
44	05-Jan-00	22-Jun-26	Block 3: Polarized Build	33	build		2 hrs 55 mins	3	58	1️⃣z3: 8m @0w1️⃣z2: 107m @0w1️⃣z4: 60m @0w							0.6	0	0.865	0.9736155053	3	Polarized Build	0.954056	0.9823956983	0.9736155053				1	1	1	0	z3: 8m @0w	z2: 107m @0w	z4: 60m @0w		8	8
45	05-Jan-00	29-Jun-26	Block 3: Polarized Build	34	maintain		2 hrs 25 mins	3	48	1️⃣z3: 20m @0w1️⃣z2: 89m @0w1️⃣z5: 36m @0w \| 0w							0.6	0	0.892	0.9757758223	3	Polarized Build	0.9620048	0.9836181816	0.9757758223				1	1	0	1	z3: 20m @0w	z2: 89m @0w		z5: 36m @0w \| 0w	20	20
46	05-Jan-00	06-Jul-26	Block 3: Polarized Build	35	rest		1 hrs 20 mins	2	40	1️⃣z3: 36m @0w1️⃣z4: 44m @0w							0.6	0	0.919	0.9777592562	3	Polarized Build	0.9699536	0.9847557728	0.9777592562				1	0	1	0	z3: 36m @0w		z4: 44m @0w		36	36
47	05-Jan-00	13-Jul-26	Block 3: Polarized Build	36	build		2 hrs 55 mins	3	58	1️⃣z3: 25m @0w1️⃣z2: 107m @0w1️⃣z5: 43m @0w \| 0w							0.6	0	0.946	0.9795802899	3	Polarized Build	0.9779024	0.9858143671	0.9795802899				1	1	0	1	z3: 25m @0w	z2: 107m @0w		z5: 43m @0w \| 0w	25	25
48	05-Jan-00	20-Jul-26	Block 4: Race	37	taper		1 hrs 40 mins	3	33	1️⃣1️⃣z2: 61m @0w1️⃣z4: 36m @0w							0.77	0	0.973	0.9812522206	4	Race	0.9858512	0.9867994501	0.9812522206				1	1	1	0		z2: 61m @0w	z4: 36m @0w		3
49	05-Jan-00	27-Jul-26	Block 4: Race	38	race		2 hrs 15 mins	3	45	1️⃣z3: 19m @0w1️⃣z2: 83m @0w1️⃣z5: 33m @0w \| 0w							0.75	0	1	0.9827872564	4	Race	0.9938	0.9877161267	0.9827872564				1	1	0	1	z3: 19m @0w	z2: 83m @0w		z5: 33m @0w \| 0w	19	19
50	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
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
64	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
65	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
66	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
67	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
68	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
69	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
70	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
71	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
72	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
73	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
74	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
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