You are working out regularly
and want to keep record of
your training and fitness data?
sportanalytix.com is the right
place for you to be!
Don’t leave your success to chance.
Use sportanalytix.com to control your personal success and for managing your training sessions like a professional athlete. Plenty features for analyzing your data, just like our chart view, makes you stay on top of things. Keep track of your increasing endurance capacity, your loss of body fat and recognize immediately if there are any overtraining symptoms that must be dealt with.
…manage your performance
20.03.13 · Polarized Training Concept: 80-5-15
However, analyzing the training of successful elite endurance athletes reveals an interesting pattern of intensity and volume ( Seiler and Kjerland 2006). It could be shown that these athletes usually train either below or noticeably above their lactate threshold intensity – with only little time of their training spent closely around the threshold itself (polarized training). Recreational athletes, by contrast, tend to train all sessions at the same threshold (threshold training). In other words, training intensity is commonly to high on the easy and not high enough on the hard days ( Seiler and Kjerland 2006).
According to a recently published review on this issue, the polarized training model seems to be superior even for recreational athletes, when compared to the current guidelines of the ACSM ( Seiler and Tønnessen 2009). Therefore, the polarized training model as proposed by Seiler and Kjerland ( Seiler and Kjerland 2006), with 75-80% of training in Zone 1 (low lactate zone), 5% in Zone 2 (lactate accommodation zone), and 15-20% in Zone 3 (lactate accumulation zone), might be the optimal intensity distribution to enhance performance of endurance athletes.