A structured doc, typically in Transportable Doc Format, outlining a selected routine for making ready for a multi-sport endurance race. This routine allocates roughly 80% of coaching time to low-intensity train and 20% to high-intensity train. An instance may element weekly swim, bike, and run exercises, specifying goal coronary heart charge zones or energy outputs for every session in accordance with this depth distribution.
Such a plan is effective for optimizing physiological diversifications, lowering the chance of overtraining, and enhancing general efficiency. Traditionally, endurance coaching typically emphasised high-intensity work. Nonetheless, analysis has more and more demonstrated the advantages of polarized coaching fashions for bettering cardio capability and fatigue resistance, resulting in the elevated reputation and effectiveness of the sort of preparation.
