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
- 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
- Running
- Skiing
- Sleep
- Speed
- Sport Psychology & Mental Training
- Sports Medicine
- Sports Nutrition
- Strength Training
- Stretching
- Testing
- Threshold
- Training Concepts
- Training Zones
- Training-Life Balance
- Triathlon
- Ultra Running
- Ultra-cycling
- VLamax
- VO2max
- Workout of the Week
- Youth Development
- Zwift
Training > Interval Workouts
Recent Research on Interval Types, Timing Effects on Performance, Health Benefits of Endurance, and Pacing Strategies
We review four recent studies from the scientific literature, addressing the hypotheses, methods, and conclusions of each to give you a greater understanding of the latest findings in endurance research.
What Does It Take to Train for Paris-Roubaix? Dr. Seiler Explores.
In this workshop, Dr. Stephen Seiler dives into the specifics of a famous Mat Hayman training session and also discusses how to “measure” high-intensity repeatability.
Q&A on Cross Training, Workout Complexity, and Pre-Race Nutrition
Ryan and Trevor tackle questions on how running can be used in the base season, recovery for time-crunched athletes, the complexity of workouts, pre-race meal planning, and much more.
Structured Workout: Pre-Race Warm-Up
Coaches Trevor Connor and Ryan Kohler discuss the science of a pre-race warm-up routine and demonstrate how Trevor prepares for time trials.
Structured Workout: 40/20 “On/Off” Intervals
These “on/off” style intervals will help you push top-end power and cardiovascular adaptations.
How to Improve Maximal Force Production on the Bike
Coach Ryan Kohler demonstrates ways to train maximal force production, or torque, on the bike.
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.
Structured Workout: Batman Intervals
Batman Intervals will help you get better at riding comfortably at variable intensities, paces, and lactate levels.
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.
Structured Workout: Over/Under Intervals with Cadence Focus
This over/under interval workout will build aerobic capacity while improving movement economy through changes in cadence.
Structured Workout: 20-Minute FTP Test
Are you ready to suffer? Join us for a climbing time trial up the infamous Alpe du Zwift during which we’ll execute an FTP test.
Aerobic Conditioning: Sweet Spot Bursts
Control heart rate and manage your effort with a focus on breathing and cadence. This workout builds on the previous weeks of tempo and lower cadence riding.
Q&A on Time-Crunched Athletes, Zone 1 Rides, and Unstructured Intervals, with Hannah Finchamp
Pro mountain biker and coach Hannah Finchamp helps us field questions on time-crunched training, zone 1, interval design, and more.
The Best of 2020
We bring you our favorite conversations with exceptional guests from the worlds of physiology, medicine, nutrition, sports psychology, and, of course, cycling.
Neuromuscular Workout: Big Gear Standing Starts
This workout focuses on acceleration, good form, and a strong leg drive to help build muscle strength and power.
Neuromuscular Workout: Muscle Activation Warm-up & Seated Stomps
Try out some muscle recruitment techniques to improve your neuromuscular development.
Q&A on Executing 4×8 Intervals, Using Scooters in Training, Recovery Walks, and Micro Training Camps
Head Coach Ryan Kohler, Coach Trevor Connor, and Chris Case field questions on how to best execute 4×8-minute intervals, tips on creating micro training camps, and much more.
Coach’s Corner: Power and Cadence Analysis of Climbing Intervals
Coach Ryan Kohler and Trevor Connor analyze climbing intervals at threshold, focusing on the importance of cadence and pace.