Polarized Training // 80:20 // 4 Weeks // Road cycling and Indoor
Polarized Training // 80:20 // 4 Weeks // Road cycling and Indoor
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Sven from SP3-Coaching
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
*Polarized Training*
This 4 week polarized training plan is based on a scientific study which compared different training plan structures. The polarized training helped participants to increase VO2max by 12% and threshold power by 8% after repeating this training block multiple times.
*The Plan*
This plan represents one training block of four weeks, organised in a load to deload ratio of 2:1. The initial three weeks focus on a high polarized training load including a total of 6 sessions: 2 high and 4 low intensity workouts. The 4th week is designed as a recovery week with lower total training load. This includes only 1 high and 2 low intensity sessions.
After concluding this 4 week block you can restart with the second week all over again.
*Inidividual adaptaion*
This training plan requires a peak time of about 12 hours per week. If you don't have that much time available for your training, it can easily be modified. Just contact us to find an individual solution.
*Requirements*
What you need, is a bike, a power meter, good motivation and lots of carbs :-)
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
09:44:00 | 04:00:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
09:44:00 | 04:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.