Science shows that polarized training supports long-term performance gains. See how to coach athletes using this 80/20 polarized approach.
Polarized training is one of the most research-supported training methods in endurance sports. Athletes following this 80/20 approach consistently unlock long-term performance gains, build durability, and avoid burnout—using the same proven training methods favored by elite athletes.
Our online course “Polarized Training Method,” gives coaches a clear, coach-ready framework for applying one of the most effective ways to train. By effectively coaching this 80/20 method, you can help your athletes train smarter, recover better, and go harder over and over when the race demands it. You’ll learn:
- All about the polarized method and how it differs from sweet spot and pyramidal training
- How to polarize workouts, including example workouts, and how to structure polarized training cycles to maximize performance gains
- How to measure and manage training stress over the course of the season
- How to spot early signs of fatigue and autonomic stress using HRV, heart rate drift, and power-to-heart rate decoupling
- How to keep athletes training in the right zones
- Design long zone 1 rides that recruit fast-twitch muscle fibers aerobically, without triggering autonomic stress
- Prescribe intervals like 8×5 minutes or 10-minute hill repeats at specific points in the season for targeted aerobic adaptations
- Apply power-duration curves to assess durability, so you know which athletes can still hit peak efforts after 2+ hours
Enroll now for access to expert guidance from the pioneering polarized researcher, Dr. Stephen Seiler, as well as Dr. John Hawley and elite cycling coach Iñigo San Millán. These are the most trusted experts behind polarized training with years of experience guiding elite cyclists, Olympians, and Tour de France winners with this method.
Using this polarized training approach can unlock years of performance gains for athletes of any level. No matter who you coach, this course will clarify how to coach this still-emerging training method.
How to Enroll
All USA Cycling courses are offered exclusively through USA Cycling’s online learning management system at learn.usacycling.org.
Questions? Contact Suzy Sanchez, Director of DEI and Membership Programs, at ssanchez@usacycling.org.
