Key result
The polarized training model consistently demonstrated superior effect sizes for increasing aerobic endurance performance compared to the traditional threshold training model.
Why the study?
Does the polarized training model improve aerobic endurance performance in highly trained individuals compared to traditional training models?
Does the polarized training model improve aerobic endurance performance in highly trained individuals compared to traditional training models?
The polarized training model, which avoids moderate 'race pace' training in favor of light and very hard intensities, appears superior to traditional threshold models for improving aerobic endurance performance.
Answers are grounded in this paper and cite their sources.
May support polarized training for aerobic endurance; leaves open confirmation via RCTs in highly trained athletes.
Recent publications have provided new scientific evidence for a modern aerobic or cardiovascular endurance exercise prescription that optimizes the periodization cycle and maximizes potential endurance performance gains in highly trained individuals. The traditional threshold, high volume, and high-intensity training models have displayed limited improvement in actual race pace in (highly) trained individuals while frequently resulting in overreaching or overtraining (physical injury and psychological burnout). A review of evidence for replacing these models with the proven polarized training model seems warranted. This review provides a short history of the training models, summarizes 5 key studies, and provides example training programs for both the pre- and in-season periods. A polarized training program is characterized by an undulating nonlinear periodization model with nearly all the training time spent at a "light" (≤13) and "very hard" (≥17) pace with very limited time at "hard" (14-16) or race pace (6-20 Rating of Perceived Exertion [RPE] scale). To accomplish this, the polarization training model has specific high-intensity workouts separated by one or more long slow distance workouts, with the exercise intensity remaining below ventilatory threshold (VT) 1 and/or blood lactate of less than 2 mM (A.K.A. below race pace). Effect sizes for increasing aerobic endurance performance for the polarized training model are consistently superior to that of the threshold training model. Performing a polarized training program may be best accomplished by: going easy on long slow distance workouts, avoiding "race pace" and getting after it during interval workouts.
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Hydren et al. (2015) conducted a review in Highly trained individuals seeking cardiovascular endurance performance gains. Polarized training model vs. Threshold, high volume, and high-intensity training models was evaluated on Aerobic endurance performance. The polarized training model consistently demonstrated superior effect sizes for increasing aerobic endurance performance compared to the traditional threshold training model.
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