Cyclists at all levels are increasingly adopting polarized training as a strategy to boost endurance, power, and performance. This training approach is often referred to as the 80/20 method.

Polarized training emphasizes the importance of dedicating the majority of training time to low-intensity efforts while reserving a smaller portion for high-intensity workouts. A polarized training plan aims to encourage a more effective and sustainable pathway toward achieving gains while minimizing the risk of burnout. 

In this guide, we'll provide a comprehensive overview of polarized training, including how to structure your workouts, the principles that underpin their effectiveness, and practical tips for developing a training plan tailored to your lifestyle. 

Polarized Training Explained

Polarized training is a method characterized by alternating between low-intensity and high-intensity workouts. Commonly known as the 80/20 training method, it emphasizes that approximately 80% of training sessions should be performed at low intensity, while the remaining 20% should involve high-intensity efforts.

Polarized Training for Cyclists

Polarized training induces a range of complex physiological adaptations, which are critical for performance enhancement.These sessions promote enhanced fat oxidation, increased mitochondrial biogenesis, and facilitate various metabolic adaptations.

When consistently included in your training program, these "polarized" sessions allow for the progressive accumulation of these beneficial adaptations.

While easy rides are beneficial in the long term, they generate relatively low training stress. This is a good thing, however, as it prepares your body for tough workout sessions that involve short bursts of intense activity, known as high-intensity interval training (HIIT). 

As a result, during these more intense workouts, you can really push yourself to your limits, making the most of the improvements.

Main Benefits of Polarized Training

Polarized training is an excellent method for cyclists looking to improve their endurance, power, and overall performance. These are five main benefits of this training approach.

1. Enhance Your Aerobic Endurance

Polarized training is a method that helps improve sweet spot endurance by focusing mostly on easy, low-intensity workouts. For cyclists, this approach is beneficial because it strengthens your heart and lungs, making it easier to ride for longer without getting too tired. 

By spending time in this low-intensity zone, you can build your stamina, which means you can go longer without feeling overly fatigued. This not only leads to more enjoyable rides but also sets a solid base for when you want to push yourself harder in future workouts.

2. Optimize Your Recovery

Many cyclists train at a gentle pace, which helps them feel less sore and tired after workouts. This balanced approach to training allows you to avoid injuries that can happen from pushing too hard. By not constantly exhausting yourself, you can train more often and for longer periods without burning out. 

3. Improve Your High-Intensity Performance

The essential 20% of training focused on high-intensity sessions, such as sprint intervals or short, intense rides, promotes the development of fast-twitch muscle fibers and increases your VO2 max. These high-intensity efforts are vital for performing in key race situations or on steep climbs.

The adaptations gained from these workouts not only make you faster but also improve your power output during challenging segments of a ride.

4. Reduce Your Mental Burnout

One of the most often overlooked benefits of polarized training is its positive impact on mental well-being. By alternating between relaxed, steady rides and more challenging, shorter workouts, you can greatly reduce your feelings of mental fatigue. 

This variation in training keeps sessions interesting and enjoyable, helping to prevent the boredom that can lead to burnout when training predominantly at moderate to high intensities. In short, engaging in polarized training helps you maintain motivation and enthusiasm for training over the long term.

5. Sustained Performance Gains

Incorporating polarized training over an extended period ensures ongoing progress and reduces the risk of performance plateaus. By engaging in both low and high-intensity training zones, you can:

• Push your limits

• Enhancing your power

• Improve endurance and overall speed on the bike

The polarized training approach not only supports quick improvements but also promotes a foundation for long-term performance growth and success.

The 3 Polarized Training Zones

When it comes to training, individual differences in intensity thresholds mean that workout effort can vary significantly from rider to rider. To better understand what constitutes a "hard" workout versus a "gentle" one, a three-zone training model is often used. To learn more about training zones and percentages, take a look at our handy chart, which will help you see where you fit in. 

This model utilizes the concepts of aerobic and anaerobic thresholds, which can be accurately identified through exercise testing.

• Zone 1 (Quiet)

Workouts in this zone occur below the aerobic threshold and are characterized by low-intensity and recovery-focused training.

• Zone 2 (Tipping Point)

Zone 2 includes workouts that fall between the aerobic and anaerobic thresholds. These sessions are aimed at improving performance around the critical intensity level.

• Zone 3 (Heavy Intervals)

At this level, exercise is performed above the anaerobic threshold, where heavy interval training takes place.

Aerobic and Anaerobic Threshold

The aerobic threshold marks the point at which lactate production significantly increases, typically identified at around 2 mmol of lactate. This is where fat burning reaches its maximum efficiency. A higher aerobic threshold indicates better endurance abilities.

The anaerobic threshold, often referred to as the "tipping point," is where lactate production begins to exceed the body's ability to clear it, resulting in muscle acidification. Exercising above this threshold can compromise performance as fatigue sets in quickly. Additionally, the anaerobic threshold is closely linked to Functional Threshold Power (FTP), which is a key performance metric for all levels of cyclists.

With both thresholds established, implementing a polarized training plan can be beneficial. This approach emphasizes maintaining low intensity during endurance workouts (staying below the aerobic threshold) to guarantee recovery and readiness for more intense interval sessions held 1-2 times a week.

These interval training sessions play a crucial role in generating physiological adaptations that standard endurance training may not achieve.

The 80/20 Rule

A well-structured polarized training plan includes various types of workouts, combining endurance training with interval sessions and workouts near the tipping point. This approach is often referred to as the 80/20 rule. 

In addition to maintaining consistency, it's essential to vary training to promote improvement in terms of duration, intensity, and overall volume 

Sticking to the same training routine for an extended period (typically around eight weeks) can lead to stagnation in performance, as the body becomes accustomed to the stimulus and stops improving.

Understanding the Importance of the 80/20 Rule 

Recent trends among world tour cyclists reveal a clear pattern in intensity distribution: they either train very hard or at very low intensity, largely avoiding the "gray area" in between. 

While it may seem logical to train at one's Functional Threshold Power (FTP), research suggests that this may not be the most effective training strategy. Top endurance athletes typically exhibit a different intensity distribution in their training. Studies show that a majority of their workout time, around 80 percent, is spent on low-intensity endurance training, with only 20 percent dedicated to high-intensity interval training.

By focusing on slower, low-intensity workouts, you can better prepare your body for the demands of interval training, allowing you to perform at your maximum capacity when it matters most. This 80/20 training distribution has been consistently observed across various endurance sports, including:

• Cycling

• Running

• Swimming

• Rowing, and

• Cross-country skiing. 

Ultimately, this polarized training approach appears to promote effective training adaptations while allowing adequate recovery time, setting it apart from training plans that repeatedly engage in high-intensity workouts.

The Difference Between Polarized and Threshold Training

Polarized training splits sessions between low and high-intensity, with minimal time spent in moderate zones. Threshold training, on the other hand, focuses on sustained efforts just below or at the lactate threshold.

By concentrating on the development of both aerobic capacity and peak power, polarized training is beneficial for stamina, faster recovery, and better adaptation to high-intensity efforts.

Unlike polarized training, threshold training focuses on lactate threshold, which is the critical point at which the body starts to accumulate lactate faster than it can be removed. Threshold training involves sustained efforts at moderately high intensities, typically around 80-90% of maximum heart rate, over extended intervals. 

Threshold training is useful if you want to improve near-maximal performance for longer periods, making it especially beneficial if you’re prepping for races that require a consistent, strong pace.

How To Build a Polarized Training Plan

Designing a polarized training plan for cycling requires balancing low and high-intensity workouts to enhance performance while reducing the risk of overtraining. These are eight key factors to consider when structuring a polarized training approach. 

1. Amount of Time Available To Train

In today’s fast-paced world, time constraints can present challenges for cyclists looking to train effectively. Polarized training is particularly helpful as it allows you to achieve significant gains in performance without an overwhelming time commitment. The high-intensity workouts are brief but effective, allowing you to incorporate them into busy schedules while maximizing results.

2. Training Intensity Distribution

Polarized training is a method that uses an 80/20 ratio for workout intensity, where 80% of the training is performed at a low intensity and 20% at a high intensity. This means that:

• 80% of training sessions are at low intensity, Zone 1 or Zone 2

• 20% of training sessions are dedicated to high-intensity efforts, often in Zone 4 or above.

This balanced structure promotes effective aerobic development while minimizing the risk of excessive fatigue among athletes.

3. Workout Types and Duration

To improve your endurance and aerobic capacity, it's useful to schedule longer rides at low intensity. Including shorter, high-intensity workouts such as intervals, sprints, or hill repeats is also important, as these workouts challenge your limits and promote adaptations that increase power and speed. 

We also recommend avoiding consecutive days of high-intensity training; instead, prioritize recovery rides or rest days following HIIT sessions to ensure good recovery.

4. Your Training History and Experience Level

If you're new to a polarized training program, start with more low-intensity sessions before gradually incorporating high-intensity workouts. This approach helps minimize the risk of injury. 

For experienced riders, adding more high-intensity sessions can be beneficial. If you are an experienced rider, you might also consider slightly adjusting your 80/20 training ratio to better align with specific events or performance goals.

5. Increase Intensity as Goal Approaches

To achieve optimal performance during key events, plan your training strategically. As the event date approaches, consider gradually increasing both the intensity and volume of your workouts while still maintaining the effective 80/20 training balance. 

During the offseason, prioritize low-intensity, base-building workouts to develop foundational fitness. However, as the event draws nearer, include more high-intensity training sessions to make sure you're ready to go. 

6. Fatigue and Recovery Protocols

When performing high-intensity training, it's important to adjust your routine according to how you feel, as fatigue can build up more quickly than anticipated. Monitoring key metrics can provide insights into your recovery needs. Monitor:

• Heart rate variability (HRV)

• Sleep quality

• Muscle soreness

The principle of polarized training highlights the importance of rest to prevent burnout, making recovery a top priority in any cycling program.

7. Weekly Structure

Structure is key to effective training and hitting your goal. An example of a polarized training plans might look like this:

     - 3 to 4 days of low-intensity rides

     - 1 to 2 days of high-intensity sessions

     - 1 to 2 days of rest, depending on fatigue levels

8. Adaptability and Periodic Reassessment

It's important to regularly evaluate your progress to ensure you're on the right track and adjust your plan according to any improvements or setbacks you may experience. Testing your fitness metrics, such as Functional Threshold Power (FTP) and VO2 max, every few months can provide valuable insights and help refine your training zones for optimal results.

In short, a well-designed polarized plan maximizes the benefits of both aerobic and anaerobic adaptations, promoting sustainable progress and durability. 

Polarized Cycling Workouts

Polarized workouts come in a variety of forms. These four workouts are a great place to start, giving you a basic toolkit of polarized workouts.

1. 5-Hour Easy Endurance (Long Endurance)

This endurance training plan is perfect for cyclists looking to build their foundational fitness levels.

For this training session, your goal is to complete a total of 5 hours focused on easy endurance riding. It's important to maintain a steady cadence of around 90 rpm to optimize your efficiency and energy expenditure.

The great thing about this ride is that you can structure it in a way that best suits you. You can ride solo or join a group ride. Another excellent option, especially during the longer cold winter months, is an indoor cycling session, which also provides a controlled environment for your training.

During the ride, feel free to incorporate some short efforts, such as brief bursts of increased intensity. Try this cycling endurance workout for free on JOIN.

2. 4-Hour Intensive Endurance (Long Endurance)

This intensive workout is designed for seasoned riders looking to boost their abilities and for those aiming to establish and reinforce a solid foundational fitness level. 

The JOIN 4-hour intensive endurance training plan is structured around 30-minute intervals that alternate between high and low intensity within the endurance zone. Each interval focuses on pushing your limits while allowing adequate recovery to build overall stamina. 

During the high-intensity phases, aim to work at a pace that challenges your cardiovascular system, driving your heart rate toward the upper end of your endurance zone. In contrast, the low-intensity segments should allow for recovery, encourage active rest, and help prepare your body for the next push. 

Throughout the session, maintain a constant cadence of around 90 to optimize your muscle endurance. 3. 1-Hour 10X 1 Minute VO2 max (Combined with V02 max)

Try this cycling workout for free.

This one-hour workout offers an effective combination of endurance training and VO2 max intensities designed to enhance overall cycling performance. You will perform a series of 10 sets, each lasting 1 minute, at your VO2 max level. Between each high-intensity set, you will take a 1-minute recovery period to allow partial recovery and prepare for the next effort.

Throughout the workout, it's important to maintain a steady effort rather than starting "full gas." This approach helps prevent fatigue and ensures you can sustain your performance over the entirety of the session. Aim to stay in the saddle during the 1-minute intervals at VO2 max to maximize stability and efficiency, focusing on pedal stroke and posture.

Integrating this structured method into your training not only improves cardiovascular endurance but also builds the capacity to perform at higher intensities with less fatigue. 

4. 2-Hour 2 Sets 40-20s (Combined with VO2 max)

In this 2-hour workout that combines both endurance and VO2 max training, you will perform two sets of 40-20 intervals. Each interval consists of a 40-second high-intensity effort followed by a 20-second recovery period. 

During the 40-second effort, aim to push yourself to your maximum capacity; however, don't go full gas, as this could lead to early fatigue and hinder your ability to complete the workout. 

Instead, focus on maintaining a steady, high-intensity effort that is sustainable throughout the session. As you progress, try to keep your intensity consistent across all the 40-second intervals, tapering your effort slightly only in the final intervals if necessary. 

This approach will help you build both endurance and aerobic capacity effectively, ensuring that you get the most out of each session while reducing the risk of burnout.

Try a similar 40-20's cycling workout for free.

Dynamic Polarized Training for Busy Cyclists

Finding the right balance within polarized training can be challenging for both beginners and elite riders. At JOIN, our training plans eliminate the guesswork by adapting to your specific goals, schedule, and fitness level. 

Our plans are flexible, personalized, and continuously evolving, making it easy to integrate training into your lifestyle. JOIN also allows you to suggest your weekly availability, ensuring that your training plan adjusts to your busy lifestyle.

Try JOIN for free and see the difference adaptive training can make to your progress.