Polarized Training

Average Weekly Training Hours 07:43
Training Load By Week
Average Weekly Training Hours 07:43
Training Load By Week

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

Sample Day -6
1:00:00
40TSS
VO2 max/ FTP testing day

Today you are going to test your VO2 max and set your FTP based on this as your training for the next 6 weeks.

Warm up for 30 mins easily then do 2 maximal efforts for 1 min each with 5 mins recovery after each.

Then your VO2 max test will be 5 mins of absolute full gas. This needs to be done on the format that you will be doing your high intensity interval training (HIIT) on. So either on the smart trainer or a particular section of road that you know you can do hard efforts on for up to 8 minutes at maximal effort.

Cool down at least 10 minutes very easy afterward.

Make sure there is no chance of interruptions from family members or traffic lights etc.

Remember 5 minutes is a long time to be going all out so hold back a little in the first minute and build from there. Be sure to empty the tank in the final minute.

Press lap at the start and finish of the 5 min effort and the average power for that 5 mins we will consider to be your VO2 max for now.

Now consider your FTP to be 82.5% of this number.

E.g 5 min test result of 400 * 0.83 = FTP of 332

All training is now based on percentages of this FTP.

Make sure you set this FTP in training peaks, your bike computer and smart trainer software.

Sample Day -5
1:30:00
69.4TSS
Sub AT1

Maintain a consistent 65-70% throughout the ride. Creep up to 80% on rises only if necessary.

If on the road -avoid steep hills/declines so you can keep on the power the whole time and avoid going harder than 80%.

Sample Day -3
1:01:00
79.2TSS
HIIT 642

WU: 15 mins 50%/ 2 mins 90%/ 3 mins 55%

MS: 6 sets of 4 mins at 108-112%/ 2 mins recovery

CD: 5 mins 45%

Sample Day -1
2:30:00
123.3TSS
Sub AT1 + 6 jumps

Maintain a consistent 65-70% throughout the ride. Creep up to 80% on rises only if necessary.

Perform 6 * 5 second sprints 20 mins apart along the way.

If on the road -avoid steep hills/declines so you can keep on the power the whole time and avoid going harder than 80%.

Sample Day 0
2:30:00
123.3TSS
Sub AT1 + 6 jumps

Maintain a consistent 65-70% throughout the ride. Creep up to 80% on rises only if necessary.

Perform 6 * 5 second sprints 20 mins apart along the way.

If on the road -avoid steep hills/declines so you can keep on the power the whole time and avoid going harder than 80%.

Sample Day 1
1:05:15
73.6TSS
HIIT 13.5.25 * 3

WU: 15 mins 50%/ 2 mins 90%/ 3 mins 55%

MS: 3 sets of 13 * (30 sec 118 - 122%/ 15 sec 45%)
3 mins recovery between sets

CD: 10 mins 45%

Sample Day 2
1:30:00
69.4TSS
Sub AT1

Maintain a consistent 65-70% throughout the ride. Creep up to 80% on rises only if necessary.

If on the road -avoid steep hills/declines so you can keep on the power the whole time and avoid going harder than 80%.

Angus Harris
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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.