Polarized Training Protocol · v2

Weekly Training
Schedule

80/20 polarized model · 4.25hrs Zone 2 · Norwegian 4×4 · 3× resistance · 4× sauna · Evidence-based longevity

4.25h
Zone 2 Weekly
25min
Zone 5 Weekly
3×
Resistance Sessions
4×
Sauna Weekly
80/20
Low/High Split
01

Weekly Schedule

Monday
15 min Run Zone 2 Warmup
Easy pace · conversational · Zone 1-2 only
Stretching Mobility
Post-run · muscles warm · include dynamic hip/shoulder work
Norwegian 4×4 Zone 5
4 min @ 90-95% HRmax · 3 min recovery · repeat 4× · ~25 min total
Sauna Recovery
Finnish · 79-80°C · 15-20 min · TrainMore Roelof Hartplein
~75 min
Tuesday
15 min Run Zone 2
Morning · easy pace · Zone 1-2
Stretching Mobility
Post-run · focus on shoulders and forearms pre-bouldering
Bike Commute Zone 2
40 min · keep effort conversational
Bouldering Power · Skill
Evening · pull-dominant · grip strength · functional movement
~70 min
Wednesday
15 min Run Zone 2
Morning · easy warmup
Stretching Mobility
Post-run · hip flexors and thoracic spine focus
Bike Commute Zone 2
40 min · keep effort conversational
Lower Body + Push Strength
Squat · Leg Press · OHP · Incline Press · Triceps · 45 min
~110 min
Thursday
15 min Run Zone 2
Easy pace · active recovery
Stretching Mobility
Post-run · full body
Bike Commute Zone 2
40 min · easy
Rest Recovery
No gym · low-stress day · prioritise sleep and nutrition
~55 min
Friday
15 min Run Zone 2
Morning · easy warmup
Stretching Mobility
Post-run · lats and posterior chain focus pre-pull session
Upper Pull + Core Strength
Deadlift · Cable Row · Lat Pulldown · Face Pulls · Hanging Leg Raises · 45 min
Sauna Recovery
Finnish · 79-80°C · 15-20 min · post-gym · TrainMore Roelof Hartplein
~75 min
Saturday
15 min Run Zone 2
Easy warmup
Stretching Mobility
Post-run · full body
Upper Body Strength
Bench Press · Cable Row · OHP · Lat Pulldown · Bicep Curl · Triceps · 45 min
~60 min
Sunday
Stretching Mobility
Pre-run · dynamic warmup · hip circles · leg swings
Vondelpark Zone 2 Run Zone 2
45 min · longest aerobic session · conversational pace · 60-75% HRmax
Sauna Recovery
Finnish · 79-80°C · 15-20 min · TrainMore Koninginneweg
~65 min
02

Weekly Zone 2 Volume

Warmup Runs (6×)
90 min
15 min daily Mon–Sat · easy Zone 1-2
Bike Commute (3×)
120 min
40 min · Tue / Wed / Thu · conversational effort
Vondelpark Run
45 min
Sunday · primary aerobic session · 60-75% HRmax
Total Zone 2
4.25h
Within Attia's 3.5–4.5hr optimal range
03

Training Zones & Targets

◯ Zone 2 Targets

  • Heart Rate60-75% Max HR
  • Lactate<2 mmol/L
  • RPE4-5 / 10
  • Talk TestFull sentences
  • Weekly Volume4.25 hours

▲ Zone 5 — Norwegian 4×4

  • Heart Rate90-95% Max HR
  • Interval Duration4 min on
  • Recovery3 min active
  • Rounds4×
  • Session Length~25 min
  • Frequency1× Monday

🔥 Sauna Protocol

  • TypeFinnish
  • Temperature79-80°C
  • Duration15-20 min
  • Frequency4× weekly
  • Mon / FriRoelof Hartplein
  • SundayKoninginneweg

≡ Resistance Split

  • WednesdayLower + Push
  • FridayUpper Pull + Core
  • SaturdayUpper Body
  • Duration45 min each
  • FocusCompound lifts
04

Resistance Training Split

Wednesday — Lower Body + Push

45 min
  • Squat3×5
  • Leg Press3×8-10
  • Overhead Press3×6-8
  • Incline Dumbbell Press3×8-10
  • Tricep Pushdowns2×10-12

Friday — Upper Pull + Core

45 min
  • Deadlift3×5
  • Cable Row3×8-10
  • Lat Pulldown3×8-10
  • Face Pulls2×15
  • Hanging Leg Raises3×12

Saturday — Upper Body

45 min
  • Bench Press3×6-8
  • Cable Row3×8-10
  • Overhead Press3×8-10
  • Lat Pulldown3×8-10
  • Bicep Curl2×10-12
  • Tricep Pushdowns2×10-12
05

Tendon Health Protocol

Loading Threshold
>70%
MVC required for remodeling · Bohm 2015 meta-analysis
Required Tempo
3s/3s
Concentric / eccentric · Arampatzis lab protocols
Minimum Duration
12 wk
Consensus across all RCTs for adaptation
Detraining Loss
1-2 mo
Stiffness gone · Lazarczuk et al. 2022

⟟ Achilles Prehab (Active)

  • ExercisesSeated + Standing Calf Raise
  • Progression4×8 → 5×4 @ 85% MVC
  • Tempo3s up / 3s down
  • ScheduleWed + Fri
  • Rest2 min between sets

⬡ Patellar & Finger Tendons

  • PatellarCovered by compounds
  • HowSquats · Deadlifts · Leg Press
  • FingerCovered by bouldering
  • HowTue session · high force/digit

△ Four-Stage Rehab Framework

  • Stage 1 — Isometric5×45s @ 70% MVIC
  • Stage 2 — HSR15RM → 6RM / 12 wk
  • Stage 3 — PlyometricGate: 4×8 @ 150% BW
  • Stage 4 — SportMaintenance 2-3×/wk
  • Pain RuleSettles within 24h

⊘ Supplement Decisions

  • Gelatin + Vit CMonitoring
  • Collagen PeptidesMonitoring
  • ReasonIndependent RCT negative
  • NSAIDs RuleAvoid within 24h of training
  • WhySuppresses collagen synthesis
HSR vs Eccentric

3× less time · 92% vs 78% compliance · 96% satisfaction · Beyer 2015 RCT n=58

Core Collagen

No turnover after ~age 17 · Heinemeier ¹⁴C bomb-pulse 2013 · periphery still adapts

Aging & Activity

Lifelong exercisers: -21% AGE cross-links · no mechanical decline vs young · Couppé 2014

Elderly Response

+65% stiffness at 80% 5RM · zero adaptation at 40% 1RM · threshold is binary not gradient