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
- 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
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Bilateral and Unilateral Leg Curls
Learning how to use the lower body appropriately is crucial for a number of high-performance bike skills. The leg curl will help with general strength off the bike.
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Reverse Slide Lunge
Learning how to use the lower body appropriately is crucial for a number of high-performance bike skills. The reverse slide lunge will help develop control and power.
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Q&A on Heat Acclimatization, Sweat Rates, Altitude Effects, FTP Testing, and Fasted Training, with Lindsay Golich
Physiologist Lindsay Golich, who works with some of America’s best Olympic athletes, helps us field questions on heat, altitude, FTP testing, fasted training, and much more.
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The North Star: Setting Goals to Give You Direction, with Will Murray
Coach and author Will Murray joins Coach Ryan Kohler for a discussion of what makes a useful set of goals, how to develop them, the psychology of goals, and much more.
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Structured Workout: 40/20 “On/Off” Intervals
These “on/off” style intervals will help you push top-end power and cardiovascular adaptations.
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Polarized Training—”Ordinary Workouts Done Extraordinarily Well”—with Dr. Stephen Seiler and Trevor Connor
Dr. Stephen Seiler and Trevor Connor discuss polarized training, intensity distribution, and endurance in this webinar with CKO Sprint.
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How to Improve Maximal Force Production on the Bike
Coach Ryan Kohler demonstrates ways to train maximal force production, or torque, on the bike.
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How to Track the Long-Term Relationship Between Heart Rate and Power
Coach Ryan Kohler reviews season-to-season changes in heart rate/power distributions to illustrate improvements across the different energy systems.
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Jessi Stensland: “Kinterractive” Evolution of the Athlete
Evolution as an athlete is something that will come if you stay active for long enough. Navigating those changes can be a challenge, but athletes like Jessi Stensland seem only to improve with their years.
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Structured Workout: 4×4 Intervals
One of Coach Ryan’s favorites, these four-minute intervals at 90-95% maximum HR with three minutes rest are simple yet effective.
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How Steady Should Your Long Slow Distance (LSD) Rides Be?
The execution of long slow distance rides might sound simple, but many people struggle to get it right. Can you be too steady on your LSD rides?
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Q&A on Goal Setting, Cyclocross Training, Polarized Training as You Age, and Cross Training with Grant Holicky
Head Coach Ryan Kohler and Grant Holicky field questions on goal setting, cyclocross training, polarized training as you age, and cross training.
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How to Determine Your Cardiovascular Drift
Cardiovascular drift is an instability in heart rate and stroke volume over time. We show you how to determine it.
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Training in Alignment
How much training is too much? Where is the drop-off in terms of time spent training and race-day results?
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If Dr. Stephen Seiler Were Your Dad, How Would You Train? Part 2
Dr. Seiler and his daughter Siren talk about intensity zones, peaking and riding the wave, recovery diagnostics, strength training, pistol squat PRs, Paula Radcliffe, and the loneliness of the high-level female endurance athlete.
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Structured Workout: Batman Intervals
Batman Intervals will help you get better at riding comfortably at variable intensities, paces, and lactate levels.
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Intensity Changes Between Fast-Start and Steady Intervals, with Dr. Stephen Cheung
Dr. Stephen Cheung discusses a study comparing steady-state versus fast-start intervals, then uses Xert software to model how a fast-start interval can be much more intense.
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If Dr. Stephen Seiler Were Your Dad, How Would You Train? Part 1
If your dad were a world-class exercise physiologist like, say, Dr. Stephen Seiler, how would you train? Probably pretty effectively. In this case study of one, Dr. Seiler chats with his daughter and runner, Siren, to review her career and training methods.
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