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24 Week "Polarized" Training Plan


Kyle Kinley

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23 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.

Plan Description

This "Polarized" training plan is based on the concept of Polarization

What is Polarization?

Basic Definition - A way of training that results in a polarized distribution of training intensities. Meaning, most training is done at either a low intensity or a high intensity, and not much in between

Specific definition - Polarized training consists of a high percentage of exercise time at low exercise intensity (~75-80%) accompanied by little time at moderate intensity (~5-10%) with the remainder spent at high intensity (~15-20%).

How to implement polarization?

1) Simple, just follow the plan

Benefits of Polarization?

1) Polarized training results in the greatest improvements in most key variables of endurance performance in well-trained endurance athletes. Threshold training or high-volume low-intensity training did not lead to further improvements in performance-related variables.
- From Stoggl and Sperlich, Frontiers in Physiology, February 2014

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
2:23 hrs 3:40 hrs
Bike x2
4:43 hrs 7:00 hrs
Custom x2
1:00 hrs 1:00 hrs
Swim x2
2,339m 3,000m
Strength x2
1:04 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
2:23 hrs 3:40 hrs
4:43 hrs 7:00 hrs
1:00 hrs 1:00 hrs
2,339m 3,000m
1:04 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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