Training polarization, or polarized training, is a methodology commonly used in endurance sports such as cycling, running, swimming, and rowing. This approach emphasizes a clear distinction between low-intensity and high-intensity training sessions, while minimizing time spent in the moderate intensity zone. The aim is to optimize performance gains, enhance fitness, and reduce the risk of overtraining and burnout.
The idea behind polarized training is that high-intensity efforts provide a strong stimulus for physiological adaptations, such as improved aerobic and anaerobic capacities. Meanwhile, low-intensity sessions support recovery and endurance. By focusing on these distinct intensity zones, athletes avoid the “gray area” of moderate intensity, which can lead to fatigue and overtraining without delivering maximal benefits.
While polarized training is effective, it’s not the only approach. Other methodologies like threshold training, tempo training, and long slow distance training also have their place, depending on an athlete’s goals, sport, and training phase.
Adjusting Your Training Polarization
You can adjust your Polarization Level from the Profile Settings page under the ‘General‘ tab. Simply drag the slider left or right to decrease or increase your target training polarization. The range goes from 1:1 (e.g., high-intensity workouts every other day) to 5:1 (e.g., high-intensity workouts once every six days).
- Higher polarization (4:1 or 5:1) results in harder workouts on a less frequent basis.
- Decreasing polarization (1:1 or 2:1) leads to easier workouts, but more frequently.