“Let us begin, what, where, why or when will all be explained like instructions to a game” -KRS-One
At Ad Astra Endurance Project we believe a training plan should be customized for the athlete. We don’t think premade training plans work for most athletes. Most of us are not professional triathletes, we have jobs that are pretty important, we get sick, things happen, etc. This can lead to a lot of big swings in training when athletes try to make up for missed workouts. We think a training plan should very specific and be incorporated into your life in a way that fosters consistency.
Generally, if time permits, we do trend towards the polarized training model. What does this mean? Well, to us it means having a specific plan to reach your goals. This is not just an overall framework for the season, then week by week mileage (we do that too). It also includes the prescription of very specific training intensities for each workout you do. This may seem a bit picky, but once you get an understanding it doesn’t take much thought at all.
What is polarized training?
The basic idea behind polarized training is to do all of your workouts either at low or high intensity and nothing in the middle – hence the name “polarized”. Typically when talking about a polarized training model the vast majority of workouts are done at “low” intensity. This is usually at or below aerobic threshold (easy to moderate or about a 13 or under out of 20 RPE). The remaining workouts are done at “high” intensity. This is typically defined as above anaerobic threshold (hard to max effort or about a 17 or above out of 20). The intensity between aerobic threshold and anaerobic threshold is often referred to as “junk miles”, or “the grey zone”, or “no man’s land”. Basically these workouts are too hard to gain the benefits of low intensity workouts and too easy to gain the benefits of high intensity workouts.
Below is a summary of the intensity breakdown of population training models:
Why polarized training?
Several studies have shown the polarized training model to be at least as effective as a more traditional threshold training model while potentially decreasing instances of overtraining, physical injury, and psychological burnout. A poorly designed training program has been shown to result in decreased physical performance, general fatigue, loss of motivation, insomnia, change in appetite, irritability, restlesness, anxiety, body weight loss, loss of concentration, and feelings of depression (citation). A study comparing the 4 common training models listed above showed greatest improvements utilizing the polarized model with subjects increasing VO2 peak, peak power, and power output at 4mM blood lactate more than other models during testing. While, the body of literature on polarized training is relatively small, the evidence is promising for its effectiveness.
How can we help?
At Ad Astra Endurance Project we will help you establish a well designed training program. With our
SMART coaching philosophy we listen to your story, then we utilize testing measures and analyze them to create training parameters that are specific to you. Once those parameters are set, we work with you to establish a training schedule that fits your lifestyle and aligns with achieving your goals. We believe polarized training is one way to keep you healthy and motivated during your race season.
Feel free to respond below or email us directly with questions or comments.
Resources
Great presentation from one of the leading researchers of polarized training, Stephen Seiler:
https://lecturecapture.brookes.ac.uk/Mediasite/Play/3b951db65dd44082a876060aab67f5c51d
References:
Hydren JR, Cohen BS. Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model. Journal of Strength and Conditioning Research. 2015;29(12):3523-3530. doi:10.1519/jsc.0000000000001197.
Muñoz I, Seiler S, Bautista J, España J, Larumbe E, Esteve-Lanao J. Does Polarized Training Improve Performance in Recreational Runners? International Journal of Sports Physiology and Performance. 2014;9(2):265-272. doi:10.1123/ijspp.2012-0350.
Rosenblat MA, Perrotta AS, Vicenzino B. Polarized vs. Threshold Training Intensity Distribution on Endurance Sport Performance. Journal of Strength and Conditioning Research. 2018:1. doi:10.1519/jsc.0000000000002618.
Stöggl T, Sperlich B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Frontiers in Physiology. 2014;5. doi:10.3389/fphys.2014.00033.