Polar Training for Performance Presentation

Training for Performance
There are no short cuts
Version 2k5_01

Objectives – Part 1
•Why do I train and how do I train?
•Intensity Based Training
•Target Zones – what are they?
•Target Zones – how do I personalise them?
•Target Zones – how do I use them?
•Tracking Progress – keeping it simple

The Super Compensation Curve
Time
Training effect
Positive
Negative
Training
Recovery
“The bottom line is that the body
does not get fitter through exercise;
it gets fitter through recovering
from exercise”
Peter Keen (Coach to Chris Boardman)
“Performance is the difference between
fitness and fatigue”
Hugh Morton (Sports Scientist)

The Super Compensation Curve
Time
Training
adaptation
Positive
Negative
Training
Recovery
“Recovery. That’s the name of the
game in cycling. Whoever recovers
the fastest does the best.”
Lance Armstrong

Tour de France – Stage 16
comments by Joona Laukka
• “Overall, he had quite an easy day and should be well
prepared for next stage, when the rider’s go from Dax
to Bordeaux. This kind of stage is just perfect for
Knaven, who as a typical Dutch rider prefers flat
stages.”
• Comments from Knaven:
– “The beginning of the stage was very fast, incredibly fast.
Once we reached first mountain I went with the “groupetto”
making the climb a little bit easier.”

Tour de France – Stage 17
comments by Joona Laukka
• “His heart rate was very low when he was in the
breakaway group despite the high speed of the
group.”
• “In the final stages of the race he attacked alone 17
kilometres before the finish and from there he went
alone all the way to the finish. The chasing group
remained just few seconds behind Knaven.”
• “Knaven had a really great race and realized the
dream of all pro riders, winning a stage in the Tour
de France.”

R
a
c
e
Base 1 Base 2 Transition
Taper
Volume = Frequency x Duration (training time) Performance
The Classic Training Model

0:00
1:12
2:24
3:36
4:48
6:00
7:12
8:24
9:36
10:48
1 2 3 4 5 6 7 8 9 10 1 12 13 14 15 16
Weeks
Hour s per Week

“A systematic approach to
training is one of the key factors
in becoming a successful athlete.
It is not enough to know how to
do something, you must know
why you are doing it.”
Greg LeMond
(Three-time winner of the Tour de France)

R
a
c
e
Base 1 Base 2 Transition
Taper
Volume Intensity Performance
The Classic Training Model

Training Target Zones
Target Zone
% of Max
Intensity
Duration
(Typical)
Benefit / Training Effect
Aerobic
Endurance
50 – 70% 30 minutes +
•Increases metabolism
•Improves endurance
•Base work for high intensity workouts
•Strengthens muscles, tendons &
ligaments
Aerobic Stamina 70 – 80% 5 – 30 minutes
•Enhances aerobic power
•Base work for high intensity workouts
•Increases blood volume
Lactate
Tolerance
80 – 90% 1 – 5 minutes
•Increased tolerance to lactic acid
•Improves race specific endurance
Maximum 90 – 100%
Less than 60
seconds
•Improves nerve/muscle connection
•Increases OBLA

0:00
1:12
2:24
3:36
4:48
6:00
7:12
8:24
9:36
10:48
T
im
e
(
H
H
:
M
M
)
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Weeks
50-70% 70-80% 80-90%

Aerobic Endurance
Aerobic Stamina
Lactate Tolerance
Maximum

Aerobic Stamina
Lactate Tolerance
Maximum
Aerobic
Endurance

“Swimming at this level
develops the aerobic system,
but allows the swimmer to
recover and prepare for sets
where high intensity and high
heart rates are required.”
Dr. David Smith
(Exercise Physiologist at the University of Calgary)

Target Zone % of Max Intensity
Percentage of
Training Time
6 Hours per Week
Aerobic Endurance 50 – 70% 75% 4 hours 30 minutes
Aerobic Stamina 70 – 80% 15% 54 minutes
Lactate Tolerance 80 – 90% 10% 36 minutes
Maximum 90 – 100% 0% 0 minutes

• Appropriate intensity is the RIGHT
intensity at the RIGHT time
• Intensity is key to being able to track
improvements
• Intensity needs to given a “value”
• Intensity needs to be personalised
Intensity is Key

Energy
Oxygen
Heart Rate
Demand

Personalising Intensity
Calculating Your Target Zones
• Maximum heart rate (MHR)
• Resting heart rate (RHR)
• The Karvonen (Heart Rate Reserve)
Formula
– (MHR – RHR) x % + RHR
– 100% intensity = MHR
– 0% intensity = RHR

Calculation of Intensity Target
Zones – Karvonen Equation
• (MHR – RHR) x % + RHR
• (MHR – RHR)
• (190 – 40) = 150
• (MHR – RHR) x %
• 150 x 70% = 105
• (MHR – RHR) x % + RHR
• 105 + 40 = 145
• 70% Intensity = 145bpm

Target Zones
Target Zone % of Max Intensity Workouts and Guide Lines
Aerobic Endurance 50 – 70% Long Slow Distance, Warm-up, Cool down
Aerobic Stamina 70 – 80%
Aerobic (long) intervals from 5 min to 30
min, recovery to 60%
Lactate Tolerance 80 – 90%
Lactate Tolerance (short) intervals from 1
min to 5 min, recovery to 50%
Maximum 90 – 100%
Speed Intervals, 15-30 sec, recovery to
50% or longer

An example of an Aerobic
Stamina Workout
• Warm-up 10-15 min @ 50-70%
• 5 x 5 min @ 70-80%. Recovery to 60%
• Cool down 10 min @ 50-70%

200 200
180 180
160 160
140 140
120 120
100 100
80 80
60 60
40 40
20 20
0
0:00:00 0:10:00 0:20:00 0:30:00 0:40:00 0:50:00
HR [bpm] HR [bpm]
Time
Person
Exercise
Sport
Note
Date
Time
Duration
Selection
Heart rate average
Heart rate max
Ascent
Limits 1
Limits 2
Limits 3
Harald Zumpt
04/09/2002 05:10 AM
Running
5x5 AS
05:10:09 AM
04/09/2002
0:53:05.8
0:00:00 - 0:53:05 (0:53:05.0)
144 bpm
162 bpm
105
115 - 145
145 - 160
115 - 145
1 2 3 4
5:00 0:42 5:00 0:44 5:00 0:46 5:00 0:44 5:00 0:58
144 bpm
0:10:25
0:32:45
0:09:55
(19 %)
(62 %)
(19 %)
Cursor values:
Time: 0:00:00
HR: 93 bpm
Calorie rate: 403 kcal/60min

An example of a Lactate
Tolerance Workout
• Warm-up 10-15 min @ 50-70%
• 8 x 2 min @ 80-90%. Recovery to 50%

200 200
180 180
160 160
140 140
120 120
100 100
80 80
60 60
40 40
20 20
0
0:00:00 0:05:00 0:10:00 0:15:00 0:20:00 0:25:00 0:30:00 0:35:00
HR [bpm] HR [bpm]
Time
Person
Exercise
Sport
Note
Date
Time
Duration
Selection
Heart rate average
Heart rate max
Distance
Limits 1
Limits 2
Limits 3
Harald Zumpt
27/08/2001 05:37 AM
Swimming
05:37:24 AM
27/08/2001
0:38:23.8
0:00:00 - 0:38:20 (0:38:20.0)
2.0 km
142 bpm
174 bpm
115 - 145
130 - 175
115 - 145
1 2 3
1:49.6
1:14.9
1:06.0
1:10.1
1:16.0
1:10.6
1:07.0
1:11.9
1:00.0
1:17.2
1:21.0
1:16.8
1:07.0
1:16.9
1:07.0
1:16.8
1:15.0
0:03.6
142 bpm
Cursor values:
Time: 0:00:00
HR: 93 bpm

Typical Workout – Aerobic
Stamina Intervals
• Warm-up 10 min @ 50-70%
• 5 x 5 min @ 70-80%. Recovery to
60%
How effective was I?

The “Privileged” Cyclist
• Cadence
• Cadence and heart rate together form an
effective training tool
• Low cadence (60 rpm) = high peak power
• High cadence (120 rpm) = low peak
power
• Type of muscle fibers recruited depends
on the cadence used.

Aerobic Endurance Workouts
& Cadence
• 10 min @ 50-70%, Cadence 90-100rpm
• 3 x 10 min @ 60-70%, Cadence
110,100, 90, 80, 70 rpm every 2 min.
• 10 min @ 50-60%, Cadence 90rpm

200
180
160
140
120
100
80
60
40
20
0
0:00:00 0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00
HR [bpm]
Time
Cadence [rp
Person
Exercise
Sport
Note
Date
Time
Duration
Selection
Team
Cadence
Speed
Heart rate
Distance
Limits 1
Limits 2
Harald Zumpt
03/05/2001 08:17 PM
Cycling
Indoor - Power Step
08:17:26 PM
03/05/2001
1:00:05.0
0:00:00 - 1:00:00 (1:00:00.0)
0.2 km
Team Polar
91 / 112
3.3 / 11.6
126 / 143 115 - 130
130 - 145
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
10:00 3:00 10:00 3:00 10:00 3:00
126 bpm
25
50
75
100
125
150
175
200
225
250
Cursor values:
Time: 0:00:00
HR: 59 bpm
Cadence: 0 rpm

Checking Progress
• Heart rate, distance and
time
• 6km Test
– 5 beat target zone
– 70-80%
?

200 200
180 180
160 160
140 140
120 120
100 100
80 80
60 60
40 40
20 20
0
0:00:00 0:10:00 0:20:00 0:30:00 0:40:00 0:50:00
HR [bpm] HR [bpm]
Time
Person
Exercise
Sport
Note
Date
Time
Duration
Selection
Heart rate average
Heart rate max
Limits 1
Limits 2
Limits 3
Harald Zumpt
29/06/2001 06:22 AM
Running
MAF Test
06:22:35 AM
29/06/2001
0:54:13.6
0:00:00 - 0:54:10 (0:54:10.0)
144 bpm
159 bpm
115 - 145
150 - 155
115 - 145
1 2 3 4 5 6 7 8 9
144 bpm
Cursor values:
Time: 0:00:00
HR: 108 bpm

Km Lap Time HR Max Avg Min
1. 0:04:38.5 156 158 154 126
2. 0:04:47.3 156 158 155 153
3. 0:04:54.1 156 159 156 154
4. 0:05:00.7 158 158 156 153
5. 0:05:04.6 157 158 156 153
6. 0:05:09.8 158 158 155 152
0:29:35.0

6km Test (Mark - Comrades 2001)
Heart Rate = 140-145
25:41.0
24:41.0
23:49.0 23:50.0
22:57.0
22:35.0
20:52.8
21:36.0
22:19.2
23:02.4
23:45.6
24:28.8
25:12.0
25:55.2
1 2 3 4 5 6
Series1

Some Training Tips
• Train with people of similar ability
• Agree on the workout goal before you
start
• Quality training is: “Doing what you said
you would do.”
• Make use of loop or lap training

Conclusion - Part 1
• Intensity is key to understanding why
and how we train.
• Increase intensity = decrease duration
• Getting it right …… is the right intensity,
for the right amount of time at the right
time.

Training for Performance
The Next Step
Planning for an Event
There are no recipes,only guidelines
But there are still no short cuts

Objectives – Part 2
• Review the basics:
– The Classic Training Model
• The next step – planning for an event
– Principles & Guidelines
– Planning your week
– Planning your workouts
– Tracking progress
• Putting it all together with your HRM &
software
• Questions?

Planning Principles
• Date of event
• Maximum available training hours per week
(for your peak week)
– be very realistic – rather under predict
• 10% volume increase per week
• Load, Overload, Recover – 3 week cycles
• No short cuts – minimum 12 weeks

12/16 Week Training Planner
Setup the Plan

Planning Tips
• Don’t do “to much” to soon – follow the
plan from Week 1
• Training hours missed are training
hours lost
• There are no short cuts – don’t try and
do it in eight weeks.

Planning Your Week
• Get the frequency right
– Train less more often
– Train 6 days a week with 1 rest day
• Get the hours per week right
– spread the workout load throughout the week
– schedule your LSD workouts first (1/3 of total
week time)
• Get the intensity right
– when in doubt, favor lower intensity workouts

Weekly Guidelines &
Principles
• follow the “Hard”/Easy day principle.
• frequency of workouts per week:
– Aerobic Endurance = many
– Aerobic Stamina = 1-3
– Lactate Tolerance = 1-2

Example of a Week
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Aerobic Endurance
Aerobic Endurance
Aerobic Stamina (short)
Aerobic Stamina (short)
Lactate Tolerance
Lactate Tolerance
Rest Day
Aerobic Stamina (long)
Aerobic Stamina (long)
Aerobic Endurance - LSD
Aerobic Endurance - LSD
Workout
Aerobic Endurance
Aerobic Endurance

12/16 Week Training Planner
Planning a Week

Weekly Tips
• If you have to miss a workout, drop the
high intensity workout (LT) first.
• You can reshuffle workouts within the
guidelines
• Don’t cram on weekends – a missed
workout is history

Workout Principles
• Always warm-up and cool down
• If possible do not mix intensities
• Increase the number of repeats first,
then followed by the interval duration
– start with short intervals

Tracking Progress
• in recovery (3rd
) week
• 6km Test
• rates of recovery within
a workout (average)
• Resting Heart Rate
?

Conclusion – Part 2
• Keep it simple
• Stick to the plan as best you can
• Be very conservative in your estimates
• HAVE FUN

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