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.
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Training > Training Concepts
How to Stay Fit and Fast As You Age
Getting older doesn’t have to equate to getting slower. We chat with two world champion athletes who share their secrets of success when it comes to slowing the aging process.
How to Bulletproof Your Legs As You Increase Run Volume
Looking to increase your run mileage and stay injury-free? The work starts in the gym—and we’ve got all you need to know to do it.
Short on Time, but Big on Endurance Goals?
Then we’ve got some news you might like. Research out of Norway shows two shorter workouts can help build endurance in the same way those long workouts can.
What Are Neural Networks—and How Can They Help Your Training?
We dive deep into the world of AI to understand how it can be used for optimal training and performance.
If I Only Train 4 Hours a Week, Is the Polarized Training Approach Going to Work?
The benefits of polarized training are well known, but is there a minimal dose needed? We find out.
How to Get the Most from Daylight Saving Time
The semi-annual time change can often wreak havoc with our sleep and training. Find out how to mitigate its impact and use it to your advantage.
The Science Behind Going Slow to Be Fast
The concepts of central and peripheral conditioning help explain why an effective training base period leads to speed and durability in the race season.
The 8 Golden Rules of Polarized Training
Sticking to 80/20 and training by heart rate are just two of the key polarized training rules you’ll want to follow.
A Comparison of Polarized, Sweet Spot, and Pyramidal Training
Most popular training methods claim to build your aerobic engine, but the training to achieve that goal will look and feel very different.
Do You Need to Rethink Your Training?
Intensity can be a slippery slope for endurance athletes—there is a temptation to push harder and longer. The real recipe for performance might entail some new priorities.
Workout of the Month: Sprints
Trevor Connor and Rob Pickels run through one of their favorite sprint workouts, and share some helpful tips and tricks.
Workout of the Month: Mountain Bike Intervals
Rob Pickels shows us how to do mountain bike intervals based on Dr. Seiler’s polarized training research.
How to Heat Train
World-leading environmental physiologist Dr. Stephen Cheung shows how to practice heat training in your own home and how to incorporate it into your annual training schedule.
The Pros and Cons of Heat Training
In this workshop, find out whether the benefits heat training carry over to racing in temperate environments.
Workout of the Month: Tabata Intervals
Coach Ryan Kohler shows the right way to do a Tabata Intervals workout, based on the research of Dr. Izumi Tabata, and when to do Tabata workouts during your season.
Q&A on Indoor Training, Effective Sleep, Recovery Needs for Women, and Vitamin D with Jennifer Real
Medical doctor and elite Zwift team manager Jennifer Real talks with us about indoor training and racing, and how to achieve effective recovery including monitoring sleep and taking Vitamin D.
Workout of the Month: Over-Unders
Chris Case explains a simple way to do over-under cycling interval workouts.
Exploring Recent Training Tools with Toms Skujins
Multiple-time Polka Dot Jersey Holder, Toms Skujins, discusses lactate testing, CGMs, ketone strips, and taking his own blood on the side of the road.