Polarized training – Red zone

Purpose:	Training technique in high tempi and with great fatigue. Increase maximum speed. Develop race confidence. Also see the Explanation of zone training.
Duration:	10 – 20 minutes
Interval:	15 seconds – 5 minutes
Rest:	15 minutes
Intensity:	80% – 100% Read more about Power percentages.
To talk:	Words: it is no longer possible to pronounce sentences, individual words still are.
HearRbeat:	90% – 100% of the HFres. Read more about Heart rate reserve.
Lactate:	6 – 12 mmol
Phase:	Competition season

Legend: '=minutes, "=seconds, S=strokes, F=force (pressure), R=stroke rate, P=Power, Rr=race rate, Rr-x=x below race rate, →=followed by, ()=repeat

red1:	3x (5' P80% Rr-2 → 5' rest)
red2:	3x (4' P85% Rr → 4' – 5' rest)
red3:	4x (3' P85% Rr → 3' – 5' rest)
red4:	6x (3' P80% Rr-2 → 3' rest)
red5:	6x (2' P80% Rr-2 → 2' rest)
red6:	19": 4' R30 → 1' rest → 3' R32 → 1' rest → 2' R34 → 1' rest → 1' R36 → 1' rest → 2' R34 → 1' rest → 3' R32 → 1' rest → 4' R30
red7:	2x (1' R28 → 1' R30 → 1' R32 → 2' rest) → 2x (1' R30 → 1' R32 → 1' R34 → 2' rest) → (1' R32 → 1' R34 → 1' R36)
red8:	(1' R28 → 1' R30 → 1' R32 → 2' rest) → (1' R30 → 1' R32 → 1' R34 → 2' rest) → (1' R32 → 1' R34 → 1' R36 → 2 ' rest) → (1' R30 → 1' R32 → 1' R34 → 2' rest) → (1' R28 → 1' R30 → 1' R32 → 2' rest)
red10:	2x (8x (1' Rr → 1' rest) → 5' rest)
red12:	2x (6x (1' Rr+2 → 1' rest) → 5' rest)
red13:	2x (6x (30S Rr+2 → 10S rest) → 5' rest)
red14:	2x (8x (30S Rr+2 → 15S rest) → 5' rest)
red15:	2x (10x (30S Rr → 15S rest) → 5' rest)
red16:	2x (18x (17S Rr → 5S rest) → 5 ' rest)
red17:	3x (5x (20S Rr+6 → 10S rest) → 5' rest)
red18:	4x (5x (20S Rr+4 → 10S rest) → 5' rest)
red19:	5x (5x (20S Rr+2 → 10S rest) → 5' rest)

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Polarized training – Yellow zone