Arkadiusz Kogut UCI CoachAll plans by this Coach
The product includes:
24 weeks - a day-to-day training plan, including workouts, days off, rest cycles, gradual increase in loads
Structured workouts (power or HR measurement) - each workout can be downloaded to Garmin / Wahoo / Zwift (automatic synchronization) and follow the directions while driving live, also on the trainer
Instructions on how to proceed in the event of changes: leaving the training, changing the training, what in the event of bad weather, recommendations for riding the trainer, when the training is considered complete, replacing the cycling training with another
PDF guide - suggested screen fields (heart rate measurement + power measurement)
The method of carrying out stress tests
Table describing the training zones used in the plan (Z1-Z7) with a description of the sensations and intensity ranges (HR / W)
Polarized training - 24 weeks for an amateur
The concept of polarized training is to perform 80% of training time in low aerobic zones, 5% in peripheral zones and 15% in anaerobic zones. It is intended mainly for experienced cyclists / triathletes who have already developed a solid oxygen base in previous seasons and want to go a long way in the development of FTP and anaerobic qualities. This translates into a holistic improvement in form in every respect. Most of the workouts are very light, but strong units are really hard to do and require 100% commitment.
The plan is based on the concept that for 3-4 months we work to improve muscle strength, FTP threshold and high anaerobic qualities while spending a lot of time in the low zones. The result is a long-lasting, high form for the entire spring and summer season with a higher than usual peak of form. Autumn and winter trainings are also not boring, they do not cause the peak of the form to appear too quickly, and prepare the body to work at high intensities, maximizing our possibilities.
You can start training at any time of the year, if you have not trained systematically and you do not feel tired. We highly recommend starting it in the fall and winter period.
The plan includes tests for measuring the current FTP / LT level and updating exercise zones with instructions.
The reverse periodization plan is intended only for intermediate-advanced cyclists who want to prepare their form very well, without the risk of overload, and who have been training for at least 3 years. The workouts are varied and don't make you feel bored. You can transfer each workout to Garmin / Wahoo / Zwift and the device will improve you through exercises step by step.
The plan is developed in accordance with the latest concepts in cycling training for amateurs.
Who is this plan for?
• Time-limited players
• At least 4-5 years of experience in endurance sports
• Willingness to try something new
• Recommendations: minimum oxygen threshold 2.8W / kg, minimum FTP 3.8-4.0W / kg
• Experienced in carrying out trainings
• Starting CTL at a minimum level of 50
• Less than 10 hours a week for training
Time needed for training:
Intermediate - There are 4-5 trainings a week, and their total time is 8-10 hours a week (about 60-90 minutes a week, 2-2.5 hours at the weekend on a trainer or outside to maintain aerobic capacity - given tips).
The plan starts on Monday by default and ends on Sunday after 24 weeks.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?
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