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☆ PALMARES: POLARISED PLAN // Advanced // Power // 7-10 hrs per wk

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Jon Baker, Ph.D // High-Performance Scientist // UCI World Tour Coach

All plans by this Coach
No Ratings

Length

12 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:11 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:11 hrs 4:00 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jon Baker, Ph.D

PALMARES

Jon is an exercise physiologist with four years' experience coaching professional cyclists in the UCI World Tour. At PALMARES, we have helped athletes of all abilities achieve their goals by utilising the latest scientific knowledge and practical training methods.

Our training plans are intelligently designed, with shorter sessions mid-week and longer endurance work on the weekend. Providing the structure and consistency to improve, as well as time for friends, family and your career.

Sample Day 1

1:00:00
31.9TSS
Endurance 1 hr (1)

ENDURANCE SESSION

AIM: Quality endurance training - stay in the zone throughout session

TERRAIN: Flat to rolling roads (some gentle climbs are ok)

FEELING GOOD: Extend up to 1 hr
FEELING TIRED: Take the day off

- - - -

Coffey, V.G. and Hawley, J.A. (2007). The molecular basis of training adaptation. Sports Medicine. 37, 737-763.

Hood, D.A. (2009). Mechanisms of exercise-induced mitochondrial biogenesis in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. 34, 465-472.

- - - -

See the "Pre-activity comments" and "Workout details" sections below for details of how to complete the session, target powers, coaching points, etc.

Sample Day 2

1:00:00
73.6TSS
☆ PERFORMANCE TEST (3 and 20 mins) ☆

PERFORMANCE TEST

- FTP (Threshold 2)
- HRmax
- Set Training Zones (Power and Heart rate)

-----

See the "Pre-activity comments" and "workout details" sections below for details of how to complete the session, target powers, and post-test data analysis.

DOWNLOAD the PALMARES "Test Data Calculator". It's attached to the blue paper clip at the top of this window.

Sample Day 3

1:30:00
54.4TSS
Endurance 1.5 hrs (2)

ENDURANCE SESSION

AIM: Quality endurance training - stay in the zone throughout session

TERRAIN: Flat to rolling roads (some climbs are ok)

FEELING GOOD: Extend up to 2 hrs
FEELING TIRED: Take the day off

- - - -

Coffey, V.G. and Hawley, J.A. (2007). The molecular basis of training adaptation. Sports Medicine. 37, 737-763.

Hood, D.A. (2009). Mechanisms of exercise-induced mitochondrial biogenesis in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. 34, 465-472.

- - - -

See the "Pre-activity comments" and "Workout details" sections below for details of how to complete the session, target powers, coaching points, etc.

Sample Day 5

3:00:00
110.8TSS
Endurance 3 hrs (2)

ENDURANCE SESSION

AIM: Quality endurance training - stay in the zone throughout session

TERRAIN: Flat to rolling roads (some climbs are ok)

FEELING GOOD: Extend up to 4 hrs
FEELING TIRED: Reduce to 2 hrs

- - - -

Coffey, V.G. and Hawley, J.A. (2007). The molecular basis of training adaptation. Sports Medicine. 37, 737-763.

Hood, D.A. (2009). Mechanisms of exercise-induced mitochondrial biogenesis in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. 34, 465-472.

- - - -

See the "Pre-activity comments" and "Workout details" sections below for details of how to complete the session, target powers, coaching points, etc.

Sample Day 6

1:00:00
70.1TSS
☆ Intervals 1 hr // 3x 8 mins (RI 4 mins) ☆

AEROBIC INTERVALS

AIM: Quality Intervals - aim is to accumulate a lot of work per session, rather than pushing power to the limit

TERRAIN: Intervals on a climb of ~5-6% - hill reps work well. If there are no hills, intervals can be performed into the win, or on the flat

FEELING GOOD: Perform 4x reps
FEELING TIRED: Reduce to 2 reps, and 1 hr

- - - -

Seiler, S. Jøranson, K., Olesen, B.V. and Hetlelid, K.J. (2013). Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration. Scandinavian Journal of Medicine and Science in Sports. 23, 74-83.

"Accumulating 32 min of work at 90% HRmax induces greater adaptive gains than accumulating 16 min of work at 95% HRmax despite lower RPE"

- - - -

See the "Pre-activity comments" and "workout details" sections below for details of how to complete the session, target powers, coaching points, etc.

Sample Day 8

1:30:00
54.9TSS
Endurance 1.5 hr (1.5)

ENDURANCE SESSION AIM: Undulating paced endurance ride - designed to optimise training time. TERRAIN: Flat to rolling roads (some climbs are ok) our on the indoor trainer. FEELING GOOD: Extend up to 1.5 hrs FEELING TIRED: Take the day off - - - - Coffey, V.G. and Hawley, J.A. (2007). The molecular basis of training adaptation. Sports Medicine. 37, 737-763. Hood, D.A. (2009). Mechanisms of exercise-induced mitochondrial biogenesis in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. 34, 465-472. - - - - See the "Pre-activity comments" and "Workout details" sections below for details of how to complete the session, target powers, coaching points, etc.

Sample Day 9

1:00:00
40.9TSS
Endurance 1 hr (3)

ENDURANCE SESSION

AIM: Quality endurance training - stay in the zone throughout session

TERRAIN: Rolling roads 

FEELING GOOD: Extend up to 1.5 hrs
FEELING TIRED: Go a little easier

- - - -

Coffey, V.G. and Hawley, J.A. (2007). The molecular basis of training adaptation. Sports Medicine. 37, 737-763.

Hood, D.A. (2009). Mechanisms of exercise-induced mitochondrial biogenesis in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. 34, 465-472.

- - - -

See the "Pre-activity comments" and "Workout details" sections below for details of how to complete the session, target powers, coaching points, etc.

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