Polarized Training HR Based

Author

Angus Harris - Powerlab

All plans by this Coach

Length

6 Weeks

Typical Week

5 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This polarized training plan will lift all key markers for endurance cycling. VO2 max, FTP and aerobic capacity will all increase over the next 6 weeks.

This is a great training block to do leading into competition as it is intense. For each of the HIIT interval sessions it is ideal if you can perform them on terrain specific to your target event. Eg. 8 minute efforts could be done on a short climb similar to what is in your event.

Please note: there are 2 high intensity interval sessions each week which are quite hard to do. Especially on your trainer. The other sessions are lighter but DO NOT be tempted to go harder as it is crucial that you are fresh and well recovered ready to nail the HIIT sessions and get through them.

The key to polarized training is hard sessions are super hard and easy sessions are easy. If you over do the easy days you won't get through the harder days.

If you have extra time in your week and you are coping well with the training you can add in as much extra training as you can fit in zone 1 and 2 in weeks 1,2,4 and 5.

You will need an active Training Peaks account to use this plan. You can sign up for free when you checkout.

If you have any problems or have questions along the way you can email powerlab@fitpeople.com.au at any time though out the training. If you would like to check us out first for peace of mind please visit www.powerlab.com.au

To your measured success,

Angus Harris
POWERLAB CYCLING PERFORMANCE

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:56

Angus Harris

Powerlab Cycling Performance

From weekend warriors through to national champions. I specialise in coaching masters men and women and understand that they are different creatures to full time pro athletes.Training is built around your history, ability and time constraints. I am very mindful of masters athletes getting adequate recovery and hence monitor constantly to ensure you are responding to the training stimulus without over reaching. I will get you winning whilst maintaining a healthy family/ bike/ work/ life balance.

Back to Plan Details

Sample Day 1

1:30:00
80TSS
Threshold heart rate test

Warm up really well for 30 mins

Do the hardest test effort possible for 30 mins.

Record the final 20 mins of the effort as a lap so press lap at the start then after 10 mins, and again after another 20 mins.

30 mins very easy cool down.

The heart rate you averaged for the final 20 mins is your threshold heart rate. Enter this number in your zones in training peaks. Click on the blue "setting HR zones" file above and it will show you how to do it. Make sure you press "save and close" when you finish.

Sample Day 2

1:30:00
59.2TSS
sub AT1

10 mins loosen up gradually building up to 75% of Threshold.

75 mins at sub AT1 (75-85%)

5 mins very easy cool down

Sample Day 4

1:00:00
70TSS
HIIT 642

15 mins warm up

6 * 4 mins above Threshold/ 2 mins recovery

use the first minute of each 4 min effort to get up to threshold heart rate. Then the final 3 mins hold the HR as much as you can over threshold so that you pace it well and just get through the effort without blowing up.

*Remember you have 6 to get through so dont go crazy on the first one.

Take the recovery efforts very very easy.

10 mins very easy cool down

Sample Day 6

2:30:00
96.9TSS
sub AT1 jumps

10 mins loosen up gradually building up to 75% of Threshold.

2 hrs at sub AT1 (75-85%) with a 5 second sprint every 20 minutes.

20 mins easy cool down

Sample Day 7

2:30:00
96.9TSS
sub AT1 jumps

10 mins loosen up gradually building up to 75% of Threshold.

2 hrs at sub AT1 (75-85%) with a 5 second sprint every 20 minutes.

20 mins easy cool down

Sample Day 8

1:00:00
70TSS
HIIT 642

15 mins warm up

6 * 4 mins above Threshold/ 2 mins recovery

use the first minute of each 4 min effort to get up to threshold heart rate. Then the final 3 mins hold the HR as much as you can over threshold so that you pace it well and just get through the effort without blowing up.

*Remember you have 6 to get through so dont go crazy on the first one.

Take the recovery efforts very very easy.

10 mins very easy cool down

Sample Day 9

1:30:00
59.2TSS
sub AT1

10 mins loosen up gradually building up to 75% of Threshold.

75 mins at sub AT1 (75-85%)

5 mins very easy cool down

Polarized Training HR Based

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