Home Training Questions Adjusting your Training Plan

Adjusting your Training Plan

By Oscar Marroquin and 1 other

• 3 articles

How to Add a Polarized Training Phase to Your TrainerRoad Calendar

Polarized Base and Build plans can be added directly to your Calendar through the Training Phases tabs of TrainerRoad. These plans designed to establish your aerobic base fitness with an emphasis on shifting training intensity to the ends of the spectrum. Adding a Polarized Training Phase directly to your Calendar If you are interested in completing any Polarized training phases you will need to add them directly to your TrainerRoad Calendar from the Training Phases sections of the Training plans tab. Note: Polarized phases will not automatically be integrated in custom plans build with Plan Builder. Polarized plans can only be added to your TrainerRoad Calendar manually as individual training. You can add these phases on Mobile, Desktop, and Web. To add a Polarized plan to your Calendar follow these steps: Step One: Open up the TrainerRoad app or Log in to the TrainerRoad website. Step Two: Click on Training Plans from the left-hand-side menu and select View Phases under Training Phases Screenshot 2026-07-21 at 11.50.52 AM.png Step Three: Under Individual Training Phases, select either Base Phase or Build Phase. Step Four: Under Polarized Base/Build, select your desired volume (Low/Mid/High) and click Schedule Plan. Screenshot 2026-07-21 at 11.53.19 AM.png Step Four: Choose your desired schedule by dragging and dropping scheduled workouts onto your desired days. In this step you can also make adjustments to the weekly duration of workouts and decide if you want your endurance workouts to be Dynamic or Fixed. Screenshot 2026-07-21 at 11.54.26 AM.png FAQs Are Polarized Training Phases still affected by TrainerRoad AI? Yes! Your Polarized Training Phase will be adapted with Polarized-specific workouts as you progress through the plan. Why are there only Polarized Training Phases for Base and Build phases? At the moment, we only have Polarized Training Phases for Base and Build phases. You won't find any Polarized Specialty Phases because we want to ensure that your Specialty Phase mimics your desired discipline as closely as possible, which might not be feasible with Polarized training. Will my training progress be lost if I change my Training Plan to include a Polarized Phase? Nope! All of your progress, including completed workouts, will be kept by TrainerRoad AI. Can I complete Polarized workouts outside? Yes! You can automatically designate certain days to be Outside Workouts when adding your Polarized Phase(s) to your Calendar. If you have any questions please send us an email at [email protected].

Last updated on Jul 21, 2026

Not Enough Time!

So you've figured out when your goal events will be, and you discover that you don't have the 28 weeks required to complete the entire Base, Build, Specialty training plan progression. Not a problem — there are still big gains to be had. Build your custom training plan using the Plan Builder. How does Plan Builder Adjust your Training Plan? Plan Builder adjusts your training plan depending on your experience level. We break it down between Beginner, Intermediate, Advanced, and Expert. Beginner/Intermediate Beginner/Intermediate athletes benefit most from earlier components of the Base, Build, Specialty training progression. We truncate from the Specialty Phase down towards the Base Phase such that the Base Phase of training is last to be cut. Advanced Advanced athletes benefit most from Build Phase training, so we truncate from Base and Specialty Phases of training (e.g. we cut from the bookends of the Base and Specialty Phases). Expert Expert athletes benefit most from the later points in the Base, Build, Specialty training progression. We truncate from the Base Phase of training down towards the Specialty Phase such that the Specialty Phase of training is last to be cut. Breakdown You may be wondering why we trim time from the Base Phase of training for Advanced and Expert athletes. Advanced and Expert athletes are extremely familiar with their current fitness level and the rigors of high-intensity interval training. Because we assume these athletes have a high level of fitness coming into their training plan, we trim time from the Base Phase of training when they are faced with a short timeframe until their main event.

Last updated on Aug 13, 2026

Too Much Time!

Have more than 28 weeks until your main event? No problem! Build your custom training plan using the Plan Builder. The standard Base, Build, Specialty training plan progression lasts 28 weeks. TrainerRoad's Plan Builder allows you to create a training plan in whatever timeframe you'd like! How does Plan Builder Add Extra Training? Plan Builder adds extra training depending on your experience level. We break it down between Beginner, Intermediate, Advanced, and Expert. Beginner/Intermediate Beginner and intermediate athletes benefit most from adding extra Base — then Build — if they have extra time. Advanced Advanced athletes benefit most by adding extra Build — then Base — if they have extra time. Expert Expert athletes benefit most by adding extra Base — then Build — if they have extra time. Breakdown You may be wondering why the logic behind adding extra training for Beginner, Intermediate and Expert athletes is similar. Our data shows that athletes with extra time who fall in the Advanced category gain the most by prioritizing the Build Phase of training. Athletes in the Beginner, Intermediate, and Expert categories gain the most by prioritizing the Base Phase of training.

Last updated on Aug 13, 2026