Turn Yourself Upside Down With Polarised Interval Training

2 min read

It may only be January, but the UCI World Tour has finally returned with the Santos Tour Down Under. Riders like Peter Sagan and Richie Porte will be looking to assert themselves early on in the 2018 season, as the route travels through 800 km of roads around Adelaide and South Australia.

Since we’re still in the depths of winter in the northern hemisphere - and a few months away from seeing any European UCI racing - we’ve put together two workouts based around the polarised training model to give your new year training a boost. 

Hopefully, they’ll give you a taste of some high intensity training and, potentially, turn you upside down with the effort required to finish the session!

Essentially, polarised training dictates an athlete should spend 80% of their training at an intensity less than their FTP, with the other 20% spent working at levels above their FTP. 

This model has been proven to be an effective and time efficient method of training for endurance sports, and is the framework of our newly updated training plans.

The two workouts below are optimised for total aerobic load. After a good 20 minute warm up, the intervals alternate between sitting below FTP and then pushing you closer to maximal aerobic capacity. The advanced version gets harder as time goes on, so make sure you’re fresh and mentally prepared! Don't forget to hydrate well before, during and after the session, too. 

POLARISED INTERVALS - INTERMEDIATE WORKOUT

Minutes % FTP RPM
5 85 90
1 135 100
5 85 90
1 135 100
5 85 90
1 135 100
5 85 90
1 135 100

 

POLARISED INTERVALS - ADVANCED WORKOUT

Minutes % FTP RPM
5 80 90
1 130 100
5 85 90
1 135 100
5 90 90
1 140 105
5 95 90
1 145 105

 

For more structured, personalised training, download the Wattbike Hub.



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