Polarized Training is a hot topic of conversation and has been a central part of recent criticism toward TrainerRoad’s training plans. In this episode, we cover the basics of endurance training, go in-depth into the ten studies that have been used to criticize TrainerRoad, comprehensively review the current Polarized Training research, and take a deeper look at how TrainerRoad’s training plans are structured, then address the most common questions about them.
Tune in live on YouTube, today at 12:00pm Pacific, or catch the archive on your favorite podcast app!
Topics Covered In This Episode
-How to Critically Analyze Scientific Research 9:53
-The Basics of Endurance Training and Periodization 15:00
-What is Training Intensity Distribution? 19:30
-What is Polarized Training and How Is It Measured? 25:22
-What Are the Five Main Training Intensity Distribution Models? 29:51
-Can You Compare Sweet Spot vs. Polarized? 33:49
-How Do TrainerRoad’s Plan Compare to These Periodization Models? 37:05
-What Does the Current Research Say About Polarized Training? 41:33
-What Conclusions About Polarized Can Be Made Based on the Research? 1:28:32
-Adaptive Training and New TrainerRoad Training Plans 1:31:30
-Who Should Do Sweet Spot Base High Volume 1:34:22
-Adaptive Training Closed Beta Update 1:38:36
Studies Mentioned in This Episode (in order of appearance and discussion)
- Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. Neal et al, 2013.
- Does Polarized Training Improve Performance in Recreation Runners. Munoz et al, 2014.
- Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance. Munoz et al, 2013.
- Polarized and Pyramidal Training Intensity Distribution: Relationship with a Half-Ironman Distance Triathlon Competition. Selles-Perez et al, 2019.
- Polarized vs Threshold training intensity distribution on endurance sport performance a systematic review and meta-analysis randomized controlled trials. Rosenblat et al, 2018.
- Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model. Hydren, Cohen, 2015.
- Autonomic Recovery after Exercise in Trained Athletes. Seiler et al, 2007.
- Training for intense exercise performance: high‐intensity or high‐volume training? Laursen, 2010.
- What is best practice for training intensity and duration distribution in endurance athletes? Seiler, 2010.
- The Effect of Periodisation and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review. Kenneally et al, 2017.
- The training intensity distribution among well-trained and elite endurance athletes. Stöggl, et al, 2015