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POLAR ProTrainer POLAR Finland is supporting Lionel Reynaud Training Activities and through this constructive partnership; you could find hereunder some workouts sample used by Lionel to train his riders.

Each workout is given as sample with his goal and his description. Lionel proposes you too to download the workout ready to be installed in your POLAR Device used with POLAR Protrainer Software.

You just have to download the file; transfer it on your POLAR Heart Rate Monitor and enjoy !

All these workouts could be downloaded as free If you choose to perform one of this workout; it's under your own responsibility.

If you not complete all these conditions, do not perform one of this workout

You are not currently suffering from any infection
You are not ill
You have not been ill from 4 weeks
You have no injury
You are under 35
You don’t smoke
You don’t have any weight problem
You don’t have any breath problems
You asked your Doctor and he said Ok to do Intensive efforts
You have been checked recently by your doctor and your body has been diagnosed Ok for max effort

Workout for POLAR : Strength Training

Workout : Hill Strength Training

Goal : Working with low cadence and stimulate muscular group with high level of torque.

Description : During hills, put an important gear (ex :53-52x14 for 4% Hill) and target your intensity to be at the middle of Zone 3.
Choose a small gear to be at 100rpm during the descent.

When : Season preparation and in the case of lack of power

Profile :

POLAR File : 4 intervals of 3 minutes Zone 3 with 6 minutes recovery

Workout for POLAR : Tempo Ride

Workout : Tempo session

Goal : Working at race Intensity with medium Torque.

Description : work @ Zone 3 with a range of cadence between 70 and 80 rpm (to have sufficient muscular tension). Then pedal with higher cadence during the recovery.

When : 2nd Training Block and during the first race preparation cycle.

Profile :

POLAR File : 3 intervals of 10 minutes Zone 3 with 10 minutes recovery

Workout for POLAR : Longer Harder Intervals

Workout : Continuous Intensity Increase

Goal : Perform a workout with race load

Description : Intervals sequence describe the continuous increase of Intensity you know at the end of a Race (Tempo, SubThreshold, Threshold, resistance & sprint).
Sequence example : 20' z2 - 10' z3 -5' z4- 30" z5

When: to prepare early season races but avoid it during the first 2 mesocycles.

Workout profile :