Hi everybody, Question : When you do a 80/20 polarized training, does it mean that 80% of your time is done at Z2 and the remainder at Z4/Z5 ? Or does it mean that on 5 workouts, you will do 4 of them à Z2 and the last one will be a HIT workouts where you will do some Z4/Z5 works ? So at the end …

I ride “a lot” which for me is 6-12 hours per week and it ends up being 70-80% zone 1&2. Just go with it and see where you end up.

I believe Dr. Seiler’s work originally used the number of workouts for the 80/20 concept and the total time would vary depending on the year but would hover between 80-90% for z2.

I think (without reading huge amounts of the literature) it’s best seen as a concept rather than a hard and fast, numerical prescription; i.e. the substantial majority (~80%) of your rides should be easy, with the rest being pretty damn hard. If some/one of your longer rides is easier, this will ten…

[image] Pica64: on 5 workouts, you will do 4 of them à Z2 and the last one will be a HIT workout That’s my understanding

Thank you for your answers, I’ll stick to a workout approach rather than an hourly volume approach in the strict sense! I wish you all new PRs !

FWIW the study was also based on nordic skiing and Seiler himself now says it’s obvious that cyclists need to spend time in the “gray zone” (tempo/SST) because it’s relevant to most of our events.

I’d say do not get too hung up on abstract intensity distribution ratios. Most riding suspiciously easy, (rpe < 4/10), then focus on giving it either extensive (TTE training) or intensive (vo2max) beans a couple times a week.

I like the San Millan way of thinking about it, i.e., what metabolic process do I want to stimulate today? Given that, the polarisation is by workout split, not time in zone. If a workout pushes your blood lactate very high, it takes a long time to transition back to metabolising lots of fat. So you…

On this interview with Iñigo San-Millán he mentions that since he’s time restricted, he rides for 1h30, 3-5 days per week, and basically keeps a consistent “Zone 2” for the first hour, and do a really strong 4-5min interval near the end… — The order affects the results, since it takes a while for la…

Indeed, I even started doing this with my TR workouts. I would find a workout alternative for VO2 or anaerobic that was 30 min, then extend the warm-up to ride at a lower intensity for the first 45-60 min, followed by a hard punch at the end.

Dumb question about 80/20 polarized training

Training

kurt.braeckel July 18, 2023, 4:18am 17

Fight fight fight!

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Dumb question about 80/20 polarized training

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