Knowledge Base

Polarized Training

The polarized training model has revolutionized the way many athletes train, from the elite ranks to the amateur levels. Dr. Stephen Seiler, a pioneer and leading researcher of polarized training in endurance sports, along with other renowned experts, explains how to master this effective training methodology.

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The Making of a Triathlon World Champion title card

The Making of a Triathlon World Champion

What’s the story behind the rise and development of Olympic champion Kristian Blummenfelt—and what can other coaches learn from it? His coach Arild Tveiten shares his insight with Joe Friel.

External Load vs. Internal Response

External Load vs. Internal Response

Load, stress, strain—they’re terms we hear a lot in sports science, but what do they mean? Dr. Stephen Seiler explores how your internal response to external load will change as you become fitter and more durable.

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.

exercise intensity distribution in the Polarized Training Method

How to Measure Intensity Distribution

Is 80/20 really the best mix of intensities? And what’s the best way to categorize training? Dr. Seiler has a simple method to get you started.

3 workouts to polarize your training

Three Rides to Polarize Your Training

To truly polarize your training, you need to focus your training in two key zones. Coach Trevor Connor explains how this works for the sport of cycling, but the physiology applies to all endurance sports.

Polarized Training 3 zone model with lactate thresholds

The Science Behind Polarized Training 

Polarized training is a case where science hustled to catch up with real-world results. Coach Trevor Connor explains how sport science misunderstood the physiology and inadvertently shifted the focus toward high-intensity training.