Dear community I’ve a question regarding above topic. I’m trying to build my own workout plans based on the polarized training principles (80:20 rule).
Every time I begin to build the first blocks I’m asking myself how the workout should look like (number of blocks in the different zones, duration of each block, step size, block order or sequence)?!
Let’s make an example. I want to have 80% of the one hour work out in zone 1 (according to the pol training definition of three zones) and 20% in zone 3. Therefore, I can do the mathematical way and spend the first 48 minutes duration as a constant block of e.g. 65% FTP and a second block of 12 minutes e.g. with 105% of FTP to build the 60 minutes worklout. Yes, I know that’s not the best way to that, but when I look in many public workouts I couldn’t figure out on what rules the workout builder decided to make the duration, step sizes, order or sequence of the different blocks?!?
Is there a paper, blog or best practice available where there ist explained how to do that?
Agree with the “reinventing the wheel” comments - TR already has hundreds of workouts, why make more, especially as you don’t seem to know what you’re after?
I think most people do not use the workout creator to make workouts according to principles or rules etc. They either modify an existing workout (add more intervals, make the brakes short/longer, etc), or they create a workout they have seen elsewhere, but want to be able to do it with the TR interface.
Its not a rule, and many people DO it - long ride with some intervals thrown in…but, there is some speculation that the different adaption ‘signals’ created by HIT and LIT may cancel each other out to some degree if they occur close together. I haven’t seen conclusive research on this yet though.
The other, perhaps more practical, reason is just fatigue. Can you really nail HIT work after riding for a while first? Might you be better simply seperating both and nailing both better? Likewise, smashing some HIT and then going for a 3hr ride may simply dig far too big of a hole for many people to recover quickly and get on with a good session the next day.
The key benefit of Pol work is basically that you are fresh enough to do a great job of both types of work. Showing up to a HIT session already fatigued just misses the point.
The way I read your initial post is that you worry a lot about how individual Lego blocks (workouts) are made, but haven’t articulated what your training goals are or indicated that you have experience drawing up your own periodized training plans. You seem to want to learn from the bottom rather than the top, i. e. you worry about workouts when you should be worrying about the bigger picture.
If I were you here is what I would do: if I had no experience with polarized training, I’d do one of TR’s vanilla polarized plans. Gain experience with it, see how your body reacts and what kind of adaptations it makes. Importantly, are the gains you see consistent with your goals? The answer could be different for a triathlete or TTer than a crit racer.
If you already have experience with some form of polarized training, I’d take a polarized training plan (e. g. one of TR’s) and modify it. Make sure the modifications are following some specific goal of yours and aren’t just random. Ask yourself why before you make a change.
If you have done that already, then I’d build my own training plan with workouts from TR’s library. Again, make sure you understand why you are doing what.
And only then would I start worrying about individual workouts. I’d only build workouts that don’t already exist in TR’s library.