February 11th, 2021
Polarized training is a training method that alternates high intensity training (HIT) with low intensity sessions (SIT).
It’s common in athletes, especially in experienced athletes who doesn’t follow a specific training plan, remain most of the time in medium intensity. Endurance athletes in fact tend to do it every time they go out to prepare himself for a goal or just for fun. They are training to develop of high volumes of training in tempo zone with a solid focus on high tempo zone work. This kind of training is called “sweet spot”.
As a “honeymoon” for the couple, the “sweet spot” is better if it does not last long, only for maintenance or during the low workout weeks.
To get a goal it’s demonstrated that polarized training it’s the right method to use: the athlete remains in shape during the weeks and improves its qualities.
The key of this method is the time at HIT: 20 or 30% of the time at high intensity.
The goal of each session is the maximum amount of intensity duration the athlete can handle and still adapt. The trick is the intensity-duration relationship of the interval at HIT. This should always be targeted as the characteristics of the athlete or above of max capability. It doesn’t take much time for each session, the quality of workout is more important than how long you train.
These workouts are shorter and tend to range from 30-45 minutes to 1 hour, depending on the athlete. Every HIT session is followed the day after by a rest day or low intensity session.
HIT means to give everything you have in your body, to finish a workout tired. Your comfortable zone it will be exceed and you will feel better week by week.
High intensity means that everyone knows the threshold to exceed.
In the main of season, the polarized training could be organized in blocks: a week with five days of HIT, follows by the right rest, especially before competitions.
This training method is applicable to both the athlete who wants to compete and the person who just wants to lose weight.
The keywords are suffering, state of undergoing pain, distress, or hardship.
Great work is a great result!