24 Week "Polarized" Training Plan
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.
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|
|2:23 hrs||3:40 hrs|
|4:43 hrs||7:00 hrs|
|1:00 hrs||1:00 hrs|
|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|
||1:04 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor