9 Week Build with weights
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8-12 hrs per week, power based periodised training plan incorporating 30/15 HIIT and VO2 Max intervals from 4 x 4 min building to 4 x 8 min. Two hard weeks, one recovery week.
Based on research from Stoggl T and Sperlich B "Polarized training has greater impact on key endurance variables than threshold, high intensity or high volume training" Frontiers in Physiology, 2014.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:47 hrs||2:30 hrs|
|2:39 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:47 hrs||2:30 hrs|
||2:39 hrs||1:00 hrs|