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Polarized training plan to improve speed
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Method: polarized (80/20 framework, 80% low intensity, 20% high intensity)
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Duration: 4 weeks
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Hours: Between 3-4 sessions per week
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Re-usable: Re use unlimited times. Execute the plan 4 weeks, test for improvements and apply the plan again. The plan will adjust to your new training / speed level.
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All of my plans include:
📊 Testing: Critical swim speed testing to determine your swimming zones. At the beginning and depending on plan length, in the middle and at the end if you want to check how much you have improved.
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Aerobic sessions: to improve your base and cardiovascular system.
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Threshold sessions: to work you top threshold speed, usually needed for race day.
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Speed sessions: over your threshold speed to work on your Vo2Max and pull up your fitness level.
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Syncs to your watch:
Workouts will sync to your Garmin automatically and will tell you how much to swim, resting times and count your laps.
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Interested in other distances, plan length or difficulty?
🏊♂️ All my swimming plans:
Link🏊♂️ 🚴🏃 Check out my triathlon plans:
Link.
What kind of support is included with this individual plan?
- This is a self-guided ("DIY") training plan designed for athletes who are comfortable following a structured program.
- For technical platform support (syncing, uploads, etc.), please contact the TrainingPeaks support team.
- Looking for email support and community? Our FULL ACCESS Subscription includes 24/48h email support, live "Coach's Corner" Q&A, and access to our entire 50+ plan library.
- Looking for 1-1 coaching? For personalized plans, weekly analysis, and unlimited WhatsApp support, email me at coach@triaperformance.com or send me a message on WhatsApp to learn about my private coaching packages.
- Visit our website for more: triaperformance.com
Iván Koch - IRONMAN U Certified Coach
🇪🇸 Somos partners de Training Peaks. Coach certificado nivel 2. Alcanza tus metas con coaching 1-1 o planes pre diseñados de triatlón, running, ciclismo, natación y duatlón. ⚡️ Análisis de datos y metodología polarizada para resultados óptimos. 🚀
🇺🇸 TrainingPeaks Partner. Level 2 Certified Coach. Achieve your goals with 1-on-1 coaching or pre-designed running to triathlon plans. Data analysis and polarized training methodology for optimal results. 🚀