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24 Week "Polarized" Training Plan

Author

Kyle Kinley

No Ratings

Length

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

Stats

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
Run
2:23 hrs 3:40 hrs
Bike
4:43 hrs 7:00 hrs
Custom
1:00 hrs 1:00 hrs
Swim
2,339m 3,000m
Strength
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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