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This polarized training plan can be used by most riders training up to 12 hours per week. It can also easily be modified to suit lower training volumes.

In a group of well-trained competetive riders, this plan resulted in a 12% increase in VO2 max and 8% improvement in threshold power (1).

1. Stöggl T and Sperlich B. Polarized training has greater impact on key endurance variables that threshold, high intensity, or high volume training. Frontiers in Physiology, 2014;5:33

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