Hey everyone! Our first version of Polarized Training Plans are now available to all TrainerRoad athletes. There is a lot of confusion surrounding Polarized Training, so we want to clearly communicate our intent and process behind these plans, as well as what these plans aren’t intended to be. Th…

Random question from a POL-user: Is there a reason why some of the workouts (particularly the VO2Max workouts) have extremely long cooldowns? Veladero, for example, has a 27 minute cooldown at 50% FTP. I use the mid-volume POL to get a reasonable-looking progression of VO2Max and Threshold weekday …

I’d be curious about this too. My guess is the added time was to hit the 80/20 split of easy/hard.

Hi Jonathan, Have been looking for evidence about Trainerroad’s plans. The website advertises with ‘science-based planning, training and analysis tools to increase your performance’ but cannot find the references. Your comment seems to imply that there is a very small amount of research for polariz…

I heard from, I think it was FastTalk podcast, that usually coaches and top level athleats figure out the best way to train and usually it’s before the training method is proven scientifically. I was hesitant to try polarized training and thought that SS is the way to go, but at one point I was stu…

Not to be pedantic, but how are you defining “SS Method”? That is, assume I ride 3 days a week, how many of these would need to be sweet spot, for this to be “SS Method”? Same if I train 4, 5, or 6 days a week. Or asked another way: what does the training breakdown (based off of what? Session goals…

80/20 is referring to # of workouts, not time in zone so 1 out of 5 workouts is hard, 4 out of 5 workouts easy. Time in zone will be less than 20% (90/10 or 95/5 is often the case)

I heard that podcast as well. One point what was made is that’s very difficult to base your training only on HR. Main reason being that HR has lag in it and that gives an impression that you are spending large part of your training in HR Z2 while based on power ones you are polarised. For myself I …

For the past weeks i’ve tried the polarized approach. So far i really like it, it just fits a bit better with my life and schedule. I did the LV plans before with sweet spot base. And fitting those 3,5 hours of sweet spot based workouts in my week was challenging and would leave me too tired and a b…

I think there’s a much simpler explanation. Someone was tasked with writing a computer program to generate workouts at a range of levels and a particular duration. No sanity check was then applied to the resulting long cool-downs for workouts. I did one of these yesterday. It’s a 60m workout trapped…

2+4+2+4+2+4+2+4+2+4+2 = 32 (not 36) But counting the rest periods seems sort of weird to me. Unless it’s short/ shorts like 30/15’s for example. i would then say the complete interval duration would “count” as intensity, because in the 15 second rest between the 30 second work repeats you are stil…

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fasterthanever February 14, 2023, 5:25am 562

I’m starting the Polarized 8 week build program with 4 workouts per week. Can I do whatever I want as a 5th workout (Zwift race, outdoors, etc.) or do I have to make sure it’s a specific type of ride or I’ll work against myself?

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