Polarized Training

Polarized training is a training methodology commonly used in endurance sports where a significant majority of training hours are spent at a low intensity, with a smaller proportion at a high intensity, and minimal time at moderate intensities. This approach is sometimes referred to as the "80/20 rule," with 80% of training at low intensity and 20% at high intensity.

The main principle behind polarized training is to avoid the "gray zone" or moderate intensity, which is neither light enough to encourage recovery and aerobic efficiency, nor intense enough to stimulate significant physiological adaptations for performance.1

Benefits of Polarized Training:

1. Efficiency: Maximizes physiological adaptations by effectively stimulating aerobic and anaerobic systems.
2. Recovery: Allows for adequate recovery through predominantly low-intensity workouts.
3. Performance: Targets specific physiological parameters like VO2 max and lactate threshold, crucial for endurance performance.

Application in Training:

• Base Building: Includes workouts during the base phase to avoid losing fitness while focusing on volume expansion.
• Seasonal Adjustments: Adjusts the intensity distribution closer to competition, where more intense and race-specific sessions are incorporated.

Exceptions and Individual Variations:

While polarized training has robust support from research and is widely used, it may not suit every athlete. For those with lower total training volumes or specific needs like injury prevention, adjustments might be needed. It's also worth noting that polarized training involves a careful balance and planning, with some deviations based on the athlete's responses and goals.2

For more detailed examples and applications, Laura Norris, a certified running coach and sports nutritionist, provides insights into adjusting training intensities and phases according to the principles of polarized training on The Running Explained Podcast.