Polarized Training
This 4 week polarized training plan is based on a scientific study which compared different training plan structures. The polarized training helped participants to increase VO2max by 12% and threshold power by 8% after repeating this training block multiple times.
The Plan
This plan represents one training block of 4 weeks1. The initial week focuses on a high intensitry training load including a total of 6 sessions: 5 high and 1 optional low intensity workout. The following weeks are designed as adaptation weeks with a lower total training load. This includes only 1 high and 2 to 3 low intensity sessions.
Inidividual adaptation
This training plan requires a peak time of about 12 hours per week. If you don't have that much time available for your training, it can easily be modified. Just contact us to find an individual solution.
Requirements
What you need, is your bike, a power meter, good motivation and lots of carbs :-)
Pre-Training-Plan Note
To make the most out of these sessions and really improve your VO2 Max you need to fuel properly. Always keep in mind that you should do the HIT sessions fully recovered and loaded with carbs. It is recommended to take at least 40 and up to 100 g carbs per hour during the hight intensity sessions. Fuel up after your workout with a ratio of 2:1 carbs to protein. Especially in the first week you should not go into a caloric deficit!
Now go out or jump on your trainer and crush these sessions - love the pain and have fun improving!
Ride on! :)