POLARIZED TRAINING MODEL

Antonio Gonzalez, Tri Town Bicycles

Updated: 6/2/19, 1/23/20, 8/22/20, 11/9/20

CLARIFICATION:

3-Zone Training Model:

• Zone 1: aerobic base building. Typically HR < 82% of max. Conversational pace. Can fully recover from training at this intensity w/in 24hrs. Blood lactate levels are below the first threshold (<LT1).
• Zone 2: tempo or ‘middle zone’. Typically HR between 82-88% of max. Short sentences only. Blood lacatate between the first and second thresholds.
• Zone 3: high intensity training. Typically HR > 88% of max. Only speaking a couple words at a time is possible at this intensity. Blood lactate levels are above the 2nd threshold (>LT2).

FUNDAMENTAL PRINCIPLES

• 80% of training sessions are at or below LT1 on LAC curve (~below 82% of max HR)
• 20% of training sessions at or above LT2 on LAC curve (~88% of max HR)

• Note that if 20% of your sessions are ‘hard’, then the actual % of your time training hard is probably ~10% due to the nature of warming up, down, and resting between intervals.

• Very little time spent in Zone 2 (classic tempo or lactate threshold zone)
• Recovery should be vastly improved via lower intensity training- increasing ability to back up sessions on a regular basis or be more fresh for key high intensity sessions.
• The polarized model appears to result in a greater training response than the threshold, pyramidal, high intensity, or high volume training. ^[1]

The “Middle Zone”: Zone 2

• Research shows that extensive periods of time in Z2 seem to correlate with slower Ironman times (even though the race is typically spent in lower Z2)^[2]
• Note that even strict adherents to Polarized training will spend some time in this middle zone as their recorded HR starts in Z1 and works through Zone 2 on its way to Zone 3.
• A typical 70.3 event is raced in Z2, and it is not uncommon to conduct some key sessions in this middle zone leading into a 70.3 event.

Using Blood Lactate Curves to Determine 3 Zones:

• This athlete’s Zone 1 (Z1) tops out around 130bpm, or 240watts while cycling.

• Note they should not spend all of their training time right at the top of Z1. Instead, I would recommend spending ~80% of your training time in the top half of Z1 (110-130bpm for this athlete).

• This athlete’s Z2 range is 130-153bpm, with power between 240-320w.

• This athlete raced a 70.3 soon after we conducted this test and his average power for the race was 270w, and he was able to back that ride up with a solid run.

• This athlete’s Z3 range is anything above a HR of 154 and power above 320w.

• Interval duration and intensity in the Z3 range will vary greatly depending upon the time of season.

Additional Reading and Resources:

• Seiler S, Haugen O, Kuffel E. Autonomic recovery after exercise in trained athletes: Intensity and duration effects. Med Sci Sports Exerc 39: 1366–1373, 2007.
• Dr. Stephen Seiler video (emphasis on Zone 1 training): https://www.canal-sport.fr/fr/insep-training-periodization-deep-root-cultural-heritage-and-innovative-paradigms-2013/insep-ei_13_10_va_pr_stephen_seiler-mov?_ga=2.90523098.1124897329.1560276831-1017768097.1557755203
• Dr. Stephen Seiler podcast (intensity emphasis): https://www.trainingpeaks.com/coach-blog/coachcast-intelligent-intensity-with-stephen-seiler/
• Study looks at 30 recreational runners: Abstract results favored polarized training:

https://www.ncbi.nlm.nih.gov/pubmed/23752040

• Study w/ Seiler showing training-intensity distribution during Ironman training:

https://pubmed.ncbi.nlm.nih.gov/23921084/

• Does polarized training make sense for time-constrained, recreational runners (yes):

https://pubmed.ncbi.nlm.nih.gov/23752040/

• Nice summary of a bunch of training articles: https://www.peakendurancesport.com/endurance-training/training-structure-and-planning/polarised-training-goldilocks-approach-training-intensity-wrong/
• SRM files from Gareth Fox, coach of Michi Weiss: http://www.srm.de/news/triathlon/2018-season-observations/