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

Author

Simon Cirnski

All plans by this Coach

Length

5 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

4:15 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss power based tss based base period

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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.

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:59

Pulse Performance Coaching

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.

Back to Plan Details

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 (blow 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

2:51:00
162.1TSS
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 4x8min above LT2 (above FTP). Recovery is done as extra easy riding.

Intervals in erg mode are set for slight increase from first interval with the last that can be done as hard as it goes.

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After intervals se do another 30min of Steady state at 60% FTP.
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End the training with short cooldown.

Sample Day 8

1:50:00
77.3TSS
NEGATIVE PROGRESSION @ LT1 + CADENCE PROGRESSION

First start with 5min of easy riding in zone 1/2 to warm up the legs.
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Training is devided into 5x20min sections. We start at LT1 and lower the power for 5% every 20min. Also start with low cadence (75rpm - simulation of slow climbing) and ramp up cadence for each stage for about 5rpm (75,80,85,90,95rpm). So we try to adapt to a bit faster cadence at fatigued state.
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End the training with short cooldown.

Sample Day 9

1:56:00
129.5TSS
FREE RIDE - 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. Try to maintan power aboveFTP. 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.


Do the training in FREE RIDE FOR MORE VAIRABLE POWER

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

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