krotmusic.blogg.se - Trainerroad polarized training

#Trainerroad polarized training trial#
#Trainerroad polarized training plus#
#Trainerroad polarized training free#

If you have any friends using TrainerRoad they can send you a referral code, or you can ask for codes on the TrainerRoad forum (there is a thread specifically for getting trial codes) or any other cycling related forum.

#Trainerroad polarized training free#

Instead of a big social or racing component, it is more focused on improving fitness and maximizing performance.įree trial: TrainerRoad offers a free 30-day trial using a referral code, which is easy to get. TrainerRoad is a smart trainer app and an online training tool that provides structured cycling workouts and training plans.

TrainerRoad offers a huge selection of workouts to target specific training goals. It’s great for those who need extra stimulation and motivation from Zwift’s game elements and social interaction with other riders.

Computer and internet limitations can detract from the experienceīottom line: Zwift is best for riders who want to replicate the outdoor and group riding experience.

TrainerRoad offers better tools for structured workouts and training programs.

Gamification elements can improve motivation.

Competitive races and group rides keep things interesting.

Uses explorable, virtual worlds that simulate outdoor riding.

For iOS/tvOS/Android you receive a 25km (15.5mi) trial once you start pedaling and then an additional seven days with unlimited distance once you select “Join Now.” Zwift Pros Players can cycle freely around the game world or join organized group rides, races, and workouts with other users.įree trial: Zwift offers a seven-day free trial for PC/Mac with unlimited distance once you start pedaling. Zwift is a “massively multiplayer online” cycling game that enables users to interact, train, and compete in a virtual world. Riders can chat and give each other a "Ride On" (the thumb's up symbol) as encouragement or kudos afterwards. If you’re trying to decide which is right for you, let's go over the pros and cons, as well as major differences and nuances. Zwift and TrainerRoad are the most popular virtual riding apps and I’ve spent the last four years switching back and forth between them, so I’ve had plenty of time to get to know each platform. With a smart trainer, a few essential pieces of gear, and the right virtual riding platform, it can be downright fun and addicting.

Thanks to modern technology, indoor cycling isn’t the dreary winter chore it once was. Polarized Training PlanĢ weeks of training load: 6 sessions with two 60 min HIIT sessions, two 150–240 min long duration LOW sessions, which included six to eight maximal sprints of 5 s separated by at least 20 min, and two 90 min LOW sessions.ġ week recovery: 1 60 min HIIT session, one 120–180 min LOW session and one 90 min LOW session.Zwift's virtual world (left) vs.

Recovery week: 4 LOW sessions of 90 min and 3 days without any trainingĪll of the HIIT sessions included a 20 min warm-up at 75% of HR peak, 4 × 4 min at 90–95% of HR peak with 3 min active recovery and a 15 min cool-down at 75% HR peak 4.

#Trainerroad polarized training plus#

L −1) and two 90 min LOW sessions.ġ week recovery: one 60 min LOW session and two 60 min LT interval sessions (5 × 6 min with 2 min of active recovery).īlocks: 2 x 16 days of intervals, plus adaptation week and recovery week.Īdaptation week: 2 60 min HIIT sessions, three 90 min LOW sessions, one 120 min LOW session and 1 day of recovery.ġ6 days of intervals: 12 HIIT sessions within 15 days, integrating four blocks of three HIIT sessions for three consecutive days followed by 1 day of recovery.Threshold Training PlanĢ weeks of training load: 6 sessions: 2 x 60 min with intervals at LT (5 x 6 min and 2 min recovery in the first block, 6 × 7 min in the second block and 6 × 8 min in the last block), one 90 min LT session with longer intervals (3 × 15 min with 3 min active recovery in the first block and 3 × 20 min for the remaining two blocks), one 75 min session with varying changes in intensity (“fartlek”) (intensities resulting in a blood lactate of 1.5–5 mmol LOW, low training intensity (90% HR peak) R, recovery day.Ģ weeks of training load: 6 training sessions with three 90 min LOW sessions, two 150–240 min LOW sessions and one 60 min LT session using different types of interval training (e.g., 5 × 7 min with 2 min recovery, 3 × 15 min with 3 min recovery)ġ week recovery: 3 training sessions with two 90 min LOW sessions and one 150–180 min LOW session.