PALMARES Polarised Training Plan designed by Jon Baker Ph.D
0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 the a able about after all also an and any as ask at back bad be because big but by call can case child come company could day different do early even eye feel few find first for from get give go good great hand have he her high him his how I if important in into it its just know large last leave life like little long look make man me most my new next no not now of old on one only or other our out part person place point public right same say see seem she small so some take tell than their them then there these they think this time to try two up us use want way we week well what when which who will with woman work world would year you young your pro coach trainer sports scientist PhD Ph.D World Tour Physiology Psychology Biomechanics Aerodynamics TrainingPeaks Workout Builder Structured Periodization Training Plan Revised Updated Advanced Program Programme Polarized Polarised Phase Testing Simple 80 20 80/20 80:20 Pyramid Pyramidal Reusable Start Sunday Monday Tuesday Wednesday Thursday Friday Saturday Session Train Event Race A B C priority Stage Time Trial Prologue Hill Climb Indoor Outdoor Distance Long Short Volume Intensity Duration Science Scientific TSS ATL CTL TSB Load Freshness Fatigue Daily Weekly Monthly Yearly Season Full Transition Foundation Maintenance Complete Competitive Intense Intensive Cycling Road Mountain MTB Cross Cyclocross CX Traithlon Tri Criterium XC Gravel Adventure Marathon Country Enduro Downhill Cyclists Triathletes Sportive Sportif Gran Fondo Century Category Track Pursuit Bike Packing Fixie Fixed Alpine Camp KM Kilometers Miles Meters M Feet Ft Seconds Secs Minutes Mins Hours Hr Week Month Year Limited Max Restricted Overload Finish Beginner Intermediate Professional Experience Junior U18 Espoir U23 Sport Expert Elite Masters Veterans Vets Age Group Custom Customised Customized Bespoke Club Support Reliability Audax Solo Base Build Taper Peak Recovery Rest Progression Winter Spring Summer Autumn Off Flat Rolling Hilly Mountains Mountainous Climbs Functional Strength Gym Core Yoga Stretching Rehabilitation TRX Ball Dumbells Kettlebells Weights Squats Deadlifts Lunges Plank PressUps Aerobic Anaerobic Endurance Intervals Sets Reps Smart Watts Threshold FTP Critical power CP CP5 CP10 CP20 CP60 W' Wprime Sweetspot SST Reserve Capacity FRC VO2 VO2max Pmax Sprint Curve iLevels Resistance Torque Nutrition Joules J Kilojules kJ Calories Cal energy Heart Rate HR Perceived Exertion RPE Boost Gain Personal Record Loss Improvement Over Under Victory Podium Low Medium Crunched Epic Awesome Bargain Cheap Discount Fit Fast Ultimate Shape Success Lean Weight Kilo ! $ £ euro tour giro vuelta zwift
Physiology: Endurance, Speed Skill
For instructions to export your structured workout from this training plan to your smart device, please click here: http://trainingpeaks.palmares.co.uk/workoutexport
CONGRATULATIONS on completing the first week's training!
We would also LOVE to give you lots of FREE information about training and performance. Please visit our website and sign up for our newsletter: www.palmares.co.uk
If you have questions, please email me at: firstname.lastname@example.org
If all else fails this week, try and complete this session.
14 day LEVEL exchange guarantee
It's very important for us that our customers are happy with their training plans. If you feel that the last two weeks have been too easy, or too hard, we offer a FREE exchange to the same plan at an easier or higher level*
Please email: email@example.com
*Beginner <> Intermediate <> Advanced
If this is not suitable, we can also help with a BESPOKE training plan.