I wanted to get some opinions on how to incorporate polarized training into triathlon. Focus on olympic and maybe 70.3. I found this post on a thread from last year:
"""
Swim 4x per week. Mostly easy, only a little harder then warm-up effort. Some of it *really* hard, maybe four or five minutes at a time.
Bike 3x-5x per week. One session killer hard, with efforts of above FTP, another one hard, but as you get close to the race, switch that ride to include more race pace work.
Run: 5-7x per week, all easy. One hard. More than 10 weeks out, include hard intervals. The last 10 weeks make it a 70 to 90 minute run building to an hour broken at race pace.
"""
^^ originally posted by setania in this thread
Seems spot on for what I was planning on doing already.
So I'm thinking do something like:
mon - hard bike, maybe 4x8 or 2x15 sweet spot
wed - hard bike, with well above ftp efforts
fri - some kind of track workout, and hard swim
and then on the in-between sessions I will add on enough extra EASY sbr, to reach 15 hrs per week. And I believe doing this would result in ~10% of all training time being "hard" which is the cited ratio to be ideal.
Thoughts?
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my strava
"""
Swim 4x per week. Mostly easy, only a little harder then warm-up effort. Some of it *really* hard, maybe four or five minutes at a time.
Bike 3x-5x per week. One session killer hard, with efforts of above FTP, another one hard, but as you get close to the race, switch that ride to include more race pace work.
Run: 5-7x per week, all easy. One hard. More than 10 weeks out, include hard intervals. The last 10 weeks make it a 70 to 90 minute run building to an hour broken at race pace.
"""
^^ originally posted by setania in this thread
Seems spot on for what I was planning on doing already.
So I'm thinking do something like:
mon - hard bike, maybe 4x8 or 2x15 sweet spot
wed - hard bike, with well above ftp efforts
fri - some kind of track workout, and hard swim
and then on the in-between sessions I will add on enough extra EASY sbr, to reach 15 hrs per week. And I believe doing this would result in ~10% of all training time being "hard" which is the cited ratio to be ideal.
Thoughts?
----------------------------------------------------------------
my strava