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…

So to be clear, you want a low volume (3.5 hours a week from the example you used) short power BUILD phase with 70-80% easy minutes, in which recovery intervals counts towards hard work? Or that’s not what you want but you are taking issue with the pyramidal TID nomenclature when used by TR?

22% gross efficiency is definitely on the high side, so I’d ballpark it this way. 4 L/min x 60-65% x 20.9 kJ/L x 0.2 x 1/60 x 1000 = 167-181 watts An FTP of 86% of VO2max is also above average, so let’s use the 80% I assumed instead. 4 L/min x 80% x 20.9 kJ/L x 0.2 x 1/60 x 1000 = 223 W IF = 167…

Checking my math by using someone else’s physiology? I award you no points! :rofl: And sometimes my (WKO modeled or actual max efforts) FTP as % VO2max is even higher. You can’t argue with my data :joy: So for my physiology it is about 0.66, as I said.

So if .65 Vo2 is 80% FTP, then “endurance rides” are really bordering on the TR definition of Tempo?

[image] Cleanneon98: So if .65 Vo2 is 80% FTP, then “endurance rides” are really bordering on the TR definition of Tempo? Based on some assumptions about efficiency and FTP as %VO2max that may or may not be true for you.

What formula do you use. WKO4 gives me a vo2max of 4,7 l/min corresponding to a power at vo2max around 395

Except that your FTP is apparently a higher fraction of your VO2max, which means that you would need to train at higher than Seiler’s 60-65% to induce further adaptation.

Well then its a good thing my coach has me pushing endurance rides at a higher % FTP than what I get using Seiler’s guideline!

Polarized Training Deep Dive and TrainerRoad’s Training Plans – Ask a Cycling Coach 299

Ask a Cycling Coach Podcast

mcneese.chad March 17, 2021, 9:22pm 498

That is what I gathered in my comparison, via TR info and Seiler’s early podcast info:

Topic		Replies	Views
Polarized Training vs. Sweet Spot (Dylan Johnson video) Training polarized	765	52429	June 3, 2022
Feedback Needed: Polarized Plan Questions for the Community Training	215	11501	April 1, 2021
Polarized Training Discussion (Fast Talk podcast & Flo Cycling podcast) Training polarized	986	67732	March 7, 2022
🎉🎉🎉🎉🎉 Polarized Training Plans Are Here! 🎉🎉🎉🎉🎉 Announcements	512	49500	February 14, 2023
Adaptive Training and the Polarized Plans TrainerRoad Software training-plans	38	5385	February 7, 2023

Polarized Training Deep Dive and TrainerRoad’s Training Plans – Ask a Cycling Coach 299

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