The free online training log and analysis-tool
Dr. Dr. Michael Behringer
sportanalytix.com is your absolutely free online training log and analysis-tool.
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.
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20.03.13 · Polarized Training Concept: 80-5-15
The optimal distribution of intensity, duration and frequency to enhance performance in endurance athletes is a much debated issue among coaches and many sport scientists. While some of them defend the high volume training at low intensities, others propose that high-intensity workouts are the best form of endurance training.
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.