Polarize Your Training Stress

Dr. Stephen Seiler explains why polarized training is a winning strategy for the long game of endurance sports. By balancing the stress of training, athletes see bigger gains over time.

Pathways Logo graphic interpreting polarized training method as 80/20 mix of intensities, from green to yellow/red

If you are ready to try a polarized approach, here are a few things to keep in mind:  

  1. Start by building up your low-intensity work, not your high-intensity work. If you are new to endurance sports training, rest assured that you will see significant gains with no high-intensity work at all.  
  1. Don’t start with a high volume of training. Build your volume gradually by increasing the frequency of your workouts. As you become more fit, you can then increase the duration of your workouts. As that becomes comfortable, start adding zone 3 (high) intensity.  
  1. Finally, while most people will see big gains from a polarized approach, give it time. If you do it right, you can expect to improve in the first year, but your biggest gains may still be a few seasons away.  

Video Transcript

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