Hey there! We can go through those points for sure.
- TR Polarized plans use a 3-zone model and a minimum of 80/20 intensity distribution each week, as measured by time-in-zone. As such, about 20% of a given week’s training time will be in “Zone 3” (high intensity), with about 80% of that week’s time spent in “Zone 1” (low intensity).
- Also keep in mind that TIZ/TSS is not always “equivalent” when comparing workouts. Achieving 20 minutes of TIZ for VO2 by performing 30/30s vs. 5x4’, for example, would be two considerably different workouts. Polarized plans tend to focus more on sustained power as opposed to shorter bursts. The workouts you get in a plan will also vary depending on your current Progression Levels, which allows Adaptive Training to tailor your plan to where your fitness is currently at.
- It won’t necessarily be “better,” but it will be different. If you haven’t tried a Polarized plan before, it could be worth trying to see how you personally respond to that type of stimulus. If you’re looking to get 2 days of intensity per week, it may also be easier for you to plan out on your TR Calendar as you won’t have to worry about manually replacing an intensity session each week.
- You can still use other TR plans (such as Sweet Spot Base, for example) and swap out a higher-intensity workout for a lower-intensity session if you’d like – Adaptive Training will keep track of your Progression Levels for you, so rest assured that you’d still be getting the right workouts.
- The link @mcneese.chad posted lists the steps you’ll need to follow to get Plan Builder to sub in Polarized plans for you – everything should be laid out clearly there, but let me know if you need any additional help getting things set up!
Hope this info helps, and feel free to ask any other questions!