24 Week "Polarized" Training Plan

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