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	16-May-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	15-Dec-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 21 weeks or 2 blocks.The training intent will begin with one very quick build block. The maximum schedule is 4hrs 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: 2.8hours per week and 61.3 ave mins/session.The prescription for each week is shown in column J (see code above).					21	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?	4		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	15-Dec-25	Block 1: Very Quick Build	1	lead-in		1 hrs 40 mins	2	50	1️⃣z3: 46m @0w1️⃣z4: 54m @0w		1 hrs 40 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: 46m @0w		z4: 54m @0w		46	46
13	05-Jan-00	22-Dec-25	Block 1: Very Quick Build	2	build		2 hrs 35 mins	3	52	1️⃣z3: 22m @0w1️⃣z2: 95m @0w1️⃣z5: 38m @0w \| 0w					1		0.6	0	0.048	0.650087608	1	Introduction	0.7135312	0.8446099375	0.650087608		14	14 (eg 2x M,T,W,T,F,S,S)	1	1	0	1	z3: 22m @0w	z2: 95m @0w		z5: 38m @0w \| 0w	22	22
14	05-Jan-00	29-Dec-25	Block 1: Very Quick Build	3	build		2 hrs 50 mins	3	57	1️⃣1️⃣z2: 104m @0w1️⃣z4: 60m @0w					0.5		0.6	0	0.095	0.6984368296	1	Introduction	0.727368	0.8629075812	0.6984368296				1	1	1	0		z2: 104m @0w	z4: 60m @0w		6
15	05-Jan-00	05-Jan-26	Block 1: Very Quick Build	4	maintain		2 hrs 30 mins	3	50	1️⃣z3: 21m @0w1️⃣z2: 92m @0w1️⃣z5: 37m @0w \| 0w							0.6	0	0.143	0.740926368	1	Introduction	0.7414992	0.8793725961	0.740926368				1	1	0	1	z3: 21m @0w	z2: 92m @0w		z5: 37m @0w \| 0w	21	21
16	05-Jan-00	12-Jan-26	Block 1: Very Quick Build	5	rest		1 hrs 25 mins	2	42	1️⃣z3: 39m @0w1️⃣z4: 46m @0w							0.6	0	0.19	0.776723924	1	Introduction	0.755336	0.893576833	0.776723924				1	0	1	0	z3: 39m @0w		z4: 46m @0w		39	39
17	05-Jan-00	19-Jan-26	Block 1: Very Quick Build	6	build		3 hrs 15 mins	3	65	1️⃣z3: 28m @0w1️⃣z2: 119m @0w1️⃣z5: 48m @0w \| 0w							0.6	0	0.238	0.8081829958	1	Introduction	0.7694672	0.9063584226	0.8081829958				1	1	0	1	z3: 28m @0w	z2: 119m @0w		z5: 48m @0w \| 0w	28	28
18	05-Jan-00	26-Jan-26	Block 1: Very Quick Build	7	build		3 hrs 20 mins	3	67	1️⃣z3: 18m @0w1️⃣z2: 122m @0w1️⃣z4: 60m @0w							0.6	0	0.286	0.8352095586	1	Introduction	0.7835984	0.9176049231	0.8352095586				1	1	1	0	z3: 18m @0w	z2: 122m @0w	z4: 60m @0w		18	18
19	05-Jan-00	02-Feb-26	Block 1: Very Quick Build	8	build		3 hrs 25 mins	3	68	1️⃣z3: 30m @0w1️⃣z2: 125m @0w1️⃣z5: 50m @0w \| 0w							0.6	0	0.333	0.857979514	1	Introduction	0.7974352	0.9273071894	0.857979514				1	1	0	1	z3: 30m @0w	z2: 125m @0w		z5: 50m @0w \| 0w	30	30
20	05-Jan-00	09-Feb-26	Block 1: Very Quick Build	9	maintain		2 hrs 55 mins	3	58	1️⃣z3: 8m @0w1️⃣z2: 107m @0w1️⃣z4: 60m @0w							0.6	0	0.381	0.877989865	1	Introduction	0.8115664	0.9360377102	0.877989865				1	1	1	0	z3: 8m @0w	z2: 107m @0w	z4: 60m @0w		8	8
21	05-Jan-00	16-Feb-26	Block 1: Very Quick Build	10	rest		1 hrs 35 mins	2	47	1️⃣z3: 60m @0w1️⃣z5: 35m @0w \| 0w							0.6	0	0.429	0.8951808049	1	Introduction	0.8256976	0.9437196817	0.8951808049				1	0	0	1	z3: 60m @0w			z5: 35m @0w \| 0w	60	60
22	05-Jan-00	23-Feb-26	Block 1: Very Quick Build	11	build		3 hrs 40 mins	3	73	1️⃣z3: 26m @0w1️⃣z2: 134m @0w1️⃣z4: 60m @0w							0.6	0	0.476	0.9096642202	1	Introduction	0.8395344	0.9503468572	0.9096642202				1	1	1	0	z3: 26m @0w	z2: 134m @0w	z4: 60m @0w		26	26
23	05-Jan-00	02-Mar-26	Block 1: Very Quick Build	12	build		3 hrs 40 mins	3	73	1️⃣z3: 32m @0w1️⃣z2: 134m @0w1️⃣z5: 54m @0w \| 0w							0.6	0	0.524	0.9223923182	1	Introduction	0.8536656	0.9563102776	0.9223923182				1	1	0	1	z3: 32m @0w	z2: 134m @0w		z5: 54m @0w \| 0w	32	32
24	05-Jan-00	09-Mar-26	Block 2: Very Quick Build	13	build		3 hrs 45 mins	3	75	1️⃣z3: 27m @0w1️⃣z2: 138m @0w1️⃣z4: 60m @0w							0.6	0	0.571	0.9331157767	2	Race	0.8675024	0.9614548729	0.9331157767				1	1	1	0	z3: 27m @0w	z2: 138m @0w	z4: 60m @0w		27	27
25	05-Jan-00	16-Mar-26	Block 2: Very Quick Build	14	maintain		3 hrs 10 mins	3	63	1️⃣z3: 27m @0w1️⃣z2: 116m @0w1️⃣z5: 47m @0w \| 0w							0.6	0	0.619	0.9425396058	2	Race	0.8816336	0.9660842032	0.9425396058				1	1	0	1	z3: 27m @0w	z2: 116m @0w		z5: 47m @0w \| 0w	27	27
26	05-Jan-00	23-Mar-26	Block 2: Very Quick Build	15	rest		1 hrs 45 mins	2	52	1️⃣z3: 48m @0w1️⃣z4: 57m @0w							0.6	0	0.667	0.9506356396	2	Race	0.8957648	0.9701575437	0.9506356396				1	0	1	0	z3: 48m @0w		z4: 57m @0w		48	48
27	05-Jan-00	30-Mar-26	Block 2: Very Quick Build	16	build		3 hrs 50 mins	3	77	1️⃣z3: 33m @0w1️⃣z2: 141m @0w1️⃣z5: 56m @0w \| 0w							0.6	0	0.714	0.9574565709	2	Race	0.9096016	0.973671582	0.9574565709				1	1	0	1	z3: 33m @0w	z2: 141m @0w		z5: 56m @0w \| 0w	33	33
28	05-Jan-00	06-Apr-26	Block 2: Very Quick Build	17	build		3 hrs 50 mins	3	77	1️⃣z3: 29m @0w1️⃣z2: 141m @0w1️⃣z4: 60m @0w							0.6	0	0.762	0.9634508396	2	Race	0.9237328	0.9768336664	0.9634508396				1	1	1	0	z3: 29m @0w	z2: 141m @0w	z4: 60m @0w		29	29
29	05-Jan-00	13-Apr-26	Block 2: Very Quick Build	18	build		3 hrs 50 mins	3	77	1️⃣z3: 33m @0w1️⃣z2: 141m @0w1️⃣z5: 56m @0w \| 0w							0.6	0	0.81	0.96860053	2	Race	0.937864	0.9796159794	0.96860053				1	1	0	1	z3: 33m @0w	z2: 141m @0w		z5: 56m @0w \| 0w	33	33
30	05-Jan-00	20-Apr-26	Block 2: Very Quick Build	19	maintain		3 hrs 15 mins	3	65	1️⃣z3: 16m @0w1️⃣z2: 119m @0w1️⃣z4: 60m @0w							0.6	0	0.857	0.9729391586	2	Race	0.9517008	0.9820162587	0.9729391586				1	1	1	0	z3: 16m @0w	z2: 119m @0w	z4: 60m @0w		16	16
31	05-Jan-00	27-Apr-26	Block 2: Very Quick Build	20	rest		1 hrs 45 mins	2	52	1️⃣z3: 66m @0w1️⃣z5: 39m @0w \| 0w							0.6	0	0.905	0.9767519673	2	Race	0.965832	0.9841761343	0.9767519673				1	0	0	1	z3: 66m @0w			z5: 39m @0w \| 0w	66	66
32	05-Jan-00	04-May-26	Block 2: Very Quick Build	21	taper		2 hrs 15 mins	3	45	1️⃣1️⃣z2: 83m @0w1️⃣z4: 49m @0w							0.77	0	0.952	0.9799642693	2	Race	0.9796688	0.9860394417	0.9799642693				1	1	1	0		z2: 83m @0w	z4: 49m @0w		3
33	05-Jan-00	11-May-26	Block 2: Very Quick Build	22	race		2 hrs 55 mins	3	58	1️⃣z3: 25m @0w1️⃣z2: 107m @0w1️⃣z5: 43m @0w \| 0w							0.75	0	1	0.9827872564	2	Race	0.9938	0.9877161267	0.9827872564				1	1	0	1	z3: 25m @0w	z2: 107m @0w		z5: 43m @0w \| 0w	25	25
34	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
35	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
36	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
37	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
38	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
39	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
40	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
41	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
42	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
43	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
44	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
45	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
46	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
47	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
48	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
49	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
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
75	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
76	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
77	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
78	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
79	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
80	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
81	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
82	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
83	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
84	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
85	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
86	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
87	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
88	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
89	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
90	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
91	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
92	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
93	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
94	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
95	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
96	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
97	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
98	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
99	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0
100	05-Jan-00							0									0.6	0		0.5927			0.6994	0.8234	0.5927				0	0	0	0