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. 2 minute efforts could be done on a power 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 lighter sessions are between 65 and 80% of FTP. The key is consistency. Concentrate on sustaining power for the whole ride. Avoid dipping above and below this range- even on declines.
The key to polarized training is hard sessions are super hard and easy sessions are easy.
If you have extra time in your week and you are coping well with the training you can add in extra training in the 60-70% range.
You will need an active Training Peaks account to use this plan. You can sing 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
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.