8-week POLARISED TRAINING (VO2Max, FTP and Aerobic capacity improvements)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:06

Highly structured training plan that follows POLARISED training methodology. Training is composed from 5 fixed training session and one optional (depleted session). Training includes some tips on fueling for the seesion to maximise the effects.

Can be used with highly trained athletes or those who are just starting with training.

Sample Day 1
0:31:00
18.4TSS
HIGH CADENCE RECOVERY

Start with 10min of easy riding in zone 1/2
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After warmup do:
- 1min Zone 3 (high cadence - 105-120rpm)
- 3min Zone 1/2 )easy riding
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In the end do a short cooldown

Sample Day 2
1:43:00
106.5TSS
TTE interval - TIme to exhaustion

First start with 5min of easy riding in zone 1/2 to warm up the legs. Then do a 10min zone 2 (below LT1) riding before the TTE interval.
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First part of the training is TTE Test. Test is done at 112% FTP until exhaustion. Test should be done at steady state. Appx time to exhaustion is around 10min.
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The rest of the training should be done at Lower zone 2 (free ride) with short cool down.

Sample Day 4
2:30:00
168.6TSS
FTP TEST LONG + SS

FTP TEST LONG:
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The goal of the test is to try and do a 50-60min Allout effort.
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Start with 20min of easy riding in zone 1 & 2 as a warm-up.
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Main part of the session is longer FTP ALLOUT effort. Be careful with you pacing. best 1h effort on the last test was at 314w avg and that is probably a good starting point for the first few mins of the effort.
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After the test do a short zone 2 riding with 5min cooldown.

Sample Day 5
2:00:00
81.8TSS
AEROBIC EDNURANCE

Main part of the training is easy aerobic endurance ride.

Sample Day 7
2:21:00
126.4TSS
Delayed feeding + LT2 + Steady state

First start with 5min of easy riding in zone 1/2 to warm up the legs.
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First part of the training is fasted riding at low intesity (50-60% FTP).
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After some fueling do 4x6min above LT2 (above FTP). Recovery is done as extra easy riding.
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After intervals se do another 10min of Steady state at 60% FTP.
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End the training with short cooldown.

Sample Day 8
2:00:00
75TSS
Fasted + (CHO FUELED) Progressive Aerobic Endurance to LT1

First start with 5min of easy riding in zone 1/2 to warm up the legs.
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First part of the training is 60min fasted riding at low intesity (55% FTP). Y0u can do that as free ride or on ERG Mode.
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If you star fueling in the second hour do a progressive Aerobic endurance. DO 5x10min steps with increased power every 10min for around 10-15watts until you reach LT1 in the end of the training

(I you do not Fuel you can do Steady ride at 55-60% FTP through the whole Ride)
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End the training with short cooldown.

Sample Day 9
1:58:00
124.9TSS
Classic SEILER'S INTERVALS 4x8min Above LT2 with Steady State

First start with 5min of easy riding in zone 1/2 to warm up the legs.
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First part of the training is 4x8min Seiler's Intervals. DO them on free ride so the power is more variable. Try to maintan power above FTP. Recovery is 4min long and is done as easy riding.
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After intervals se do another 45min of Steady state at 65% FTP.
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End the training with short cooldown.

Pulse Performance Coaching
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Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In the lest 3 years we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT riders.