My experience with TR POL plans

very true - so many people just trying to overcomplicate it all the time…

Hard days HARD (whatever that looks like for you at this point in your plan) and easy days EASY…and mostly easy days.


Maybe they want some kind of progression? If one rides the same amount of z1 (pol) each week and does the same two hard sessions, would that not lead to stagnation?

Only stagnates if your hard and easy is based on fixed power levels. If they aren’t fixed power based you’ll see natural progression anyway.


Respectfully disagree. If you do the same thing every week you will see initial improvement and eventually stagnation.

Yes that is why even Seiler himself introduces different workouts than beloved 4x8. He does sst with bursts and threshold workouts (as 4x16 fom the study that was a threshold not vo2 max) so basically you have 2 hard days where you should do some kind of hard work and rest is Z2. If you want a change, swap vo2 into frc or sprint work. Or you can block 2 hard days close to each other.

Polarisation by doing only low vo2 and threshold is, as you said, road to stagnation if done all year long.

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Isn’t any plan just some amount of easy rides with a few intensity sessions when you boil it down? It’s the progression of the key sessions (and in some cases overall volume) towards a specific goal that makes it a ‘plan,’ though you can certainly train without a plan regardless of whether that falls under a polarized banner or not. Where I think plans are valuable for many people is both in the specificity element, and also because they enforce deloading phases throughout a block or season- if you’re doing the same stuff every week and don’t let yourself adapt to that load, you’ll plateau regardless of the intensity distribution.

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That was the complaint that started a lot of this discussion though. TR was focused on SS training and many of us felt there were not enough easy rides, which was leading to burnout.


I never stated anybody should train polarized all year.

I just said it was easy to formulate the plan. I child could easily accomplish it.

The fundamental foundation of all endurance training is progressive overload. Using this principal is the basis of all training plans.

I’m self coached. Could a coach do a better job, maybe. Is it worth paying for this maybe. Absolutely not. The single digit percentage difference it ‘may’ make is utterly worthless. I’m not a professional athlete. I’d need a full time coach to do a better job than myself. Additionally, the endless communication explaining my myriad of daily training idiosyncrasies to my coach would waste my valuable time.

The single most valuable aspect of endurance training is time. Time to train. Time to recover. Time to plan. Time to reduce life stress. Without a significant volume of time to dedicate to your chosen endurance sport, you will never reach your full potential. Fact.

2nd, right after time is knowledge. The more you learn, the more you empower yourself to improve. In the current age, it is very easy to significantly increase your knowledge. There are millions of free resources. Invest in increasing your knowledge. Precisely, like you invest in your training.

Because we’re chatting about it.

Train a proper base phase with HIGH VOLUME
Train 80/20, by session, most of the year.
Train polarized as you sharpen for racing.
Train pyramidal by distribution.

Sleep at least 8hrs a night
Eat healthy 6 days a week, give yourself a day off.
Get yourself near to, or into, if you’re male, single digit body fat levels, do it slowly.
Make certain you know your dominant fiber type

Do all that, do it for 5 to 10 years.

Then, you might be fast. Or not… but you’ll know for sure if you could be fast.

Good luck.


No doing the same thing each week though are you? It gets harder over time.