Polarized Training Pathway
In collaboration with Dr. Stephen Seiler, the “father of polarized training,” we have curated everything you need to know about the 80/20 training method.
Subtopic Filter
- Aging
- Altitude Training
- Anaerobic Capacity
- Base Training
- Bike Fit
- Bikepacking
- Cadence
- Cardiovascular Drift
- Climbing
- Concussion
- COVID-19
- Cyclocross
- Detraining
- Development
- Endurance Coaching
- Endurance Performance Data Analysis
- Endurance Training
- Environmental Physiology
- Exercise in the Heat
- Fast Talk Labs Q&A
- Fasted Training
- Fatigue
- Female Athletes
- Functional Threshold Power
- Gear and Tech
- Goal Setting
- Gravel Cycling
- Heart Rate
- HIT
- Hydration
- Indoor Cycling
- Inflammation
- Injury
- Injury Prevention
- INSCYD
- Interval Workouts
- Knee Pain
- Lactate
- Long Slow Distance
- Mountain Biking
- Nerd Lab
- Norwegian Method
- Nutrition Strategies
- Overreaching and Overtraining
- Pacing
- Peaking
- Pedaling
- Periodization
- Planning Your Season
- Polarized Training
- Power
- Pro Athletes
- Race Planning and Preparation
- Race Tactics
- Recovery
- Recovery Techniques
- Running
- Skiing
- Sleep
- Speed
- Sport Psychology & Mental Training
- Sports Medicine
- Sports Nutrition
- Strength Training
- Stretching
- Swim
- Testing
- Threshold
- Training Concepts
- Training Zones
- Training-Life Balance
- Triathlon
- Ultra Running
- Ultra-cycling
- VLamax
- VO2max
- Workout of the Week
- Workouts
- Youth Development
- Zwift
Training > Training Concepts
Potluck Discussion – When Racing Data Doesn’t Match Training, Muscle Memory, and Just How Much Aerodynamics Have Changed Cycling
In this week’s potluck episode, we discuss what to do when your racing data isn’t what you’d expect based on the numbers you see in training; we define muscle memory and discuss how it pertains to endurance sports; and we detail the many ways that bikes have become more aerodynamic.
Please login or join at a higher membership level to view this content.
Fast Chats — Navigating Complex Injuries, and Evidence that Hormonal Changes Don’t Degrade Performance
We discuss how to find solutions when you’re dealing with injuries without an obvious cause, then we review new research that demonstrates that changes in progesterone, estrogen, and testosterone do not negatively impact performance in males or females.
Please login or join at a higher membership level to view this content.
Zwift’s Next Chapter in Training and Racing
Zwift revolutionized indoor training, but they didn’t stop there. We talk with Nick Kalkounis and Ryan Cooper about both the history and future of Zwift’s innovations.
Please login or join at a higher membership level to view this content.
Dissecting Training Zones with Siren Seiler and Dr. Stephen Seiler
Based on their recent research article, the Seilers discuss the proliferation of training zone systems and compare them to the highly touted Norwegian five-zone model.
Please login or join at a higher membership level to view this content.
Fast Chats – New Research Challenging Whether We Should Do Efforts on Our Long Base Rides
Purists say never do efforts on long base rides, but recent research is challenging whether a few efforts really do any harm. More importantly, can doing some neuromuscular work help?
Please login or join at a higher membership level to view this content.
Potluck Discussion – The Value of Average Power, Sustaining What Works Season to Season, and Our VO2max Ceiling
In this week’s potluck episode, we discuss when and how to best use average power from our rides, whether there’s a ceiling to our VO2max capacity, and how we can replicate success from season to season.
Please login or join at a higher membership level to view this content.
Training vs. Practice, And Why Both Matter
Understanding the distinction between training fitness and practicing sport can lead to great overall performance gains.
Top Coaches Share Strategies on Base Training with Limited Time
The truth about base training for time-crunched cyclists—what to cut, what to keep, and what actually moves the needle.
Please login or join at a higher membership level to view this content.
Potluck Discussion: Is There a Ceiling, Value of Wintering, and Alternative Training
In this week’s potluck episode, we discuss whether there is a true ceiling to our potential, whether there’s a value in “wintering” or taking time off, and what cross training our hosts recommend.
Please login or join at a higher membership level to view this content.
Fast Chats: Rethinking Injury Risk and Longevity—Evidence That Defies Convention
Two new studies challenge common assumptions: intensity may matter more than volume for healthy aging, and triathlete injury patterns aren’t what most coaches would predict. We unpack what this means for training prescription, and why neuromuscular and strength work belong in every plan.
Please login or join at a higher membership level to view this content.
Potluck Discussion: Altitude Downsides, Fatigue Weeks with Limited Time, and the Auto-Pause Debate
In this week’s potluck episode, we discuss whether there are issues with coming down from altitude, how to do a fatigue week with limited time, and whether or not to use auto-pause.
Please login or join at a higher membership level to view this content.
Fast Chats: Should We Reconsider Zone 2 Training?
Zone 2 training has become all the rage, but a 2025 review is taking a step back and questioning whether it really produces the gains we thought it does.
Please login or join at a higher membership level to view this content.
Perfecting Your Warm-Up
We explore the best method for priming yourself for racing—busting myths and delving into the science of warm-up routines.
Please login or join at a higher membership level to view this content.
Potluck Discussion: Fatigue Training, Impact of Pregnancy, and Athlete Parents
In this week’s potluck episode, we discuss the value of training fatigued, how to support a pregnant athlete, and what we can learn from parents who are professional athletes.
Please login or join at a higher membership level to view this content.
Performance Determinants of Hyrox Competition
In this popular high-intensity fitness test, we explore the strength and endurance attributes that matter most, and how you can prepare for competition.
Using “Fatigue Training” to Reach Peak Form
By stringing together several days of high-intensity training, then adequately recovering, overload blocks can produce big gains.
Please login or join at a higher membership level to view this content.
The Benefits of Extending Your Training “Week”
Adding days to your microcycles will help you improve recovery, which can improve HIT sessions. It’s a win-win.
Please login or join at a higher membership level to view this content.
Open-Water Swimming Safety
Whether it’s toxic algae blooms, wildlife encounters, or boat traffic, there are many safety considerations to take into account when swimming in open water.
Please login or join at a higher membership level to view this content.