Polarized Training is a hot topic of conversation and has been a central part of recent criticism toward TrainerRoad’s training plans. In this episode, we cover the basics of endurance training, go in-depth into the ten studies that have been used to criticize TrainerRoad, comprehensively review the current Polarized Training research, and take a deeper look at how TrainerRoad’s training plans are structured, then address the most common questions about them.

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-Intro 0:00
-How to Critically Analyze Scientific Research 9:53
-The Basics of Endurance Training and Periodization 15:00
-What is Training Intensity Distribution? 19:30
-What is Polarized Training and How Is It Measured? 25:22
-What Are the Five Main Training Intensity, Distribution Models? 29:51
-Can You Compare Sweet Spot vs. Polarized? 33:49
-What Does the Current Research Say About Polarized Training? 37:04
-Adaptive Training and New TrainerRoad Training Plans 1:26:53
-Who Should Do Sweet Spot Base High Volume 1:29:44
-Adaptive Training Closed Beta Update 1:33:00

Time Stamps for Mentioned Studies

37:18 - Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. Neal et al, 2013. - [ Ссылка ]

58:59 - Does Polarized Training Improve Performance in Recreation Runners. Munoz et al, 2014. - [ Ссылка ]

1:03:27 - Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance. Munoz et al, 2013. - [ Ссылка ]

1:05:20 - Polarized and Pyramidal Training Intensity Distribution: Relationship with a Half-Ironman Distance Triathlon Competition. Selles-Perez et al, 2019. - [ Ссылка ]

1:10:24 - Polarized vs Threshold training intensity distribution on endurance sport performance a systematic review and meta-analysis randomized controlled trials. Rosenblat et al, 2018. - [ Ссылка ]

1:13:44 - Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model. Hydren, Cohen, 2015. - [ Ссылка ]

1:15:54 - Autonomic Recovery after Exercise in Trained Athletes. Seiler et al, 2007. - [ Ссылка ]

1:19:04 - Training for intense exercise performance: high‐intensity or high‐volume training? Laursen, 2010. - [ Ссылка ]

1:20:48 - What is best practice for training intensity and duration distribution in endurance athletes? Seiler, 2010. - [ Ссылка ]

1:22:39 - The Effect of Periodisation and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review. Kenneally et al, 2017. - [ Ссылка ]

1:26:46 - The training intensity distribution among well-trained and elite endurance athletes. Stöggl, et al, 2015 - [ Ссылка ]

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