Today I’m going to discuss the principle of block periodization
of PMA. The concept is quite simple
and was explained in great detail by Dr. Bent Ronnestad (around the 20 minute mark of the video)
during his presentation at INSEP. The principle is to do a PMA/VO2 max solicitation 5-day PMA block session for 5 consecutive days
and then move on to assimilation/polarization for at
least 15 days.
5 days of PMA then 2 x PMA over 15 days.
This model is s upposed
to give better results than the job function email database traditional 3-week 5-day PMA block cycle with 2
ART requests per week. This is precisely what I wanted to verify.
The block model vs. the classic model
The test took place between March 24th and 28th! after
15 days of good groundwork at I2/I3 and a few days of recovery.
This was a period when the cold weather returned temporarily! making it a good time to do
short but high-quality sessions.
To make the cycle humanly sustainable! the sessions were
generally designed to go from the hardest to the easiest! as the
days went by when fatigue set in. Starting with a gimen session40 min on
day 1 then 5x (2.5 min I5 / 2.5 min I2! V.Billat) on day 2! then finish with 40/20 on
day 3! 30/30 on day 4! 20/20 on day 5! I managed to go to the end.
Not without difficulty
all the same! it is better to approach this cycle with a solid foundation behind
you. The last 2 days were difficult and results of working with content the legs no longer allowed to
support an effort at PMA for very long.
As you can see on the graph below! this block allowed me to
accumulate 1 hour between 95 and 105% of PMA and 15 min towards 110% in 5
days! On a traditional cycle! we rarely exceed 30 min
/ week!
75 min of accumulation between 95 and 110% of PMA over 5 days betting email list and 9 hours of total volume
For comparison! I
tested myself a few days before the block in the Shirm pass with a passage of
6 min 53 @332 watts.
