Polarized Training by Frankie Tan

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SINGAPORE SPORTS COUNCIL SINGAPORE SPORTS INSTITUTE Performance Physiology Laboratory Ho Jun Rong Test Report - by Dr Frankie Tan (Senior Performance Physiologist) Tel: 65005487; Email: frankie_tan@ssc.gov.sg Sport: Cycling (Road) Date / Time: 7-3-2012 / 11:00 am Temperature / Humidity: 24.4 ˚C / 75% Protocol * Version 2.0 : Cycling Step Test (25-W increments every 3 min); Maximal Cycling Test (10 W every 30 s) Anthropometry TE 24/5/2010 *2/12/2010 *13/4/2011 *7/3/2012 Body Mass (kg) - 62.6 58.1 62.0 62.2 Height (cm) - 179.0 179.4 179.6 179.0 Sum of 7 Skinfolds (mm) 0.6 45.7 40.0 38.9 37.1 Cycling Step Test TE 24/5/2010 *2/12/2010 *13/4/2011 *7/3/2012 Threshold 1 Lactate Threshold 1 Power (W) 11.2 200 200 200 225 Lactate (mmol∙L -1 ) 0.1 1.8 1.0 1.2 1.3 Heart Rate (bpm) 6.7 152 156 142 145 % MAP 3.1 58.5 56.3 54.8 58.4 % HR peak 3.6 78.8 78.4 71.0 73.6 Lactate Threshold Threshold 2 2 Power (W) 4.7 253 267 268 281 Lactate (mmol∙L -1 ) 0.4 4.0 3.2 3.5 3.1 Heart Rate (bpm) 4.4 176 180 172 172 % MAP 1.3 74.0 75.2 73.2 73.0 % HR peak 2.8 91.2 90.5 85.5 87.3 Step Power (W) La (mmol∙L -1 ) HR (bpm) RPE (6-20) Step Power (W) La (mmol∙L -1 ) HR (bpm) RPE (6-20) 1 125 0.9 106 6 1 125 0.9 106 6 2 150 0.8 115 7 2 150 0.8 115 7 3 1753 1750.9 0.9 130 130 9 4 200 1.1 138 11 4 200 1.1 138 11 5 225 1.3 145 12 5 225 1.3 145 12 6 250 1.8 157 14 6 2507 2751.8 2.8 157 170 14 15 8 300 4.4 180 17 7 275 2.8 170 15 9 325 6.7 190 10 8 Note: 300 Completed 35 s of 350 4.4W 180 17 9 325 6.7 190 10 Note: Completed 35 s of 350 W Figure 1. LT1 and LT2 determined using the AIS ADAPT software (modified Dmax method) - Ho Jun Rong 7/3/2012 Maximum Cycling Test TE 24/5/2010 *1/12/2010 *13/4/2011 *7/3/2012 Peak Oxygen Uptake (VO 2peak ) (ml∙kg -1 ∙min -1 ) 1.2 64.7 71.2 71.0 72.5 Peak Oxygen Uptake (VO 2peak ) (L∙min -1 ) 0.06 4.05 4.16 4.41 4.51 Heart Rate Peak (bpm) 4.1 193 199 200 197 Peak Blood Lactate (mmol∙L -1 ) 0.9 11.0 6.9 8.9 9.8 Maximum Aerobic Power (W) 3.4 342 355 365 385 Power to Weight (W∙kg -1 ) 0.1 5.5 6.1 5.9 6.2 Current Training Zones Power (W) HR (bpm) Current Training Zones Power (W) HR (bpm) T1 173-221 129-144 T1 173-221 129-144 T2 222-251 145-158 T3 252-275 159-170 T2 222-251 145-158 T4 (LT2) 276-282 171-173 T3 252-275 159-170 T5 >282 >173 T4 (LT2) 276-282 171-173 Typical Error (TE) is the measurement error associated with each test measure. Results must exceed ( ±) the TE to indicate a 'real' change. T5 >282 >173 12
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Page 1 and 2: Polarized Training Striking a Balan
Page 3 and 4: Training-intensity quantification T
Page 5 and 6: Training-intensity quantification S
Page 7 and 8: Training-intensity distribution Sei
Page 9 and 10: Polarized training approach Greater
Page 11: Recovery from training • VT1/LT1
Page 15 and 16: Q THE & END A UCI Road World Champi
Page 17: Sprint sport - Speed Skating • A

Polarized Training by Frankie Tan

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