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Polarized training has become one of the most effective methodologies for improving cycling performance, both on the road and indoors. Unlike traditional methods, it is based on a different distribution of intensities. This approach, backed by sports science, has been shown to improve aerobic endurance, power, and metabolic efficiency, making it a fundamental strategy for athletes seeking to progress without overtraining. However, precautions must be taken. We explain everything you need to know!
What is polarized training?
Polarized training is a sports planning strategy that divides sessions into two well-defined intensity poles: low and high, eliminating time in the middle zones. The term comes precisely from this “polarization” between extremes, with very gentle and very intense work zones. In fact, according to research by physiologist Stephen Seiler, one of the leading advocates of this method, the most successful endurance athletes distribute their workload approximately 80% low intensity and 20% high intensity. In practice, this means that most workouts should be done in zone 1 or 2 (low intensity)—below the ventilatory threshold—while a small percentage should be concentrated in zone 4 or 5 (high intensity), where maximum oxygen consumption and anaerobic capacity are worked on.
This structure promotes recovery, energy efficiency, and cardiovascular development, as it allows you to accumulate a large volume of training without fatiguing the nervous system or overloading the muscles. The result is a noticeable improvement in overall endurance and a greater ability to sustain high power outputs for longer periods of time.
Advantages of polarized training
Polarized training not only optimizes physical performance, but also offers mental and physiological benefits. Below are its main advantages for cyclists:
Improves aerobic efficiency
Low-intensity work promotes the oxidation of fat as an energy source, which improves the body’s ability to conserve glycogen and resist fatigue for longer. This type of training strengthens the cardiovascular system and increases capillary density, allowing greater oxygen flow to the muscles.
Boosts anaerobic capacity
Twenty percent of high-intensity sessions (such as intervals or short series) raise VO2 max, increase lactate tolerance, and improve sprint power. These sessions are what really make a difference in competition performance and allow you to tackle climbs or demanding sections with greater efficiency.
Promotes recovery
Alternating between low and high effort reduces the risk of overtraining. Low-intensity zones serve to improve technique, posture, and cadence, while the body recovers from the effort of the intense zones. This allows you to maintain a high training frequency without compromising muscle health.
Reduces the risk of injury
Polarized training minimizes excessive strain on joints, tendons, and muscles, as most of the work is done at controlled intensities. This makes it a sustainable long-term strategy, especially for cyclists who train several times a week or combine outdoor rides with indoor cycling sessions.
Improves motivation
Variability in intensities keeps you interested and avoids the monotony typical of constant training in the middle zone. The gentle zones allow you to enjoy pedaling and technique, while the intense zones awaken competitiveness and the stimulus of maximum effort.
How to do polarized training in cycling
Applying polarized training in cycling requires planning and control. It is not enough to alternate between easy and hard zones; you need to know the training zones and respect the appropriate work ratio, among other things.
Step 1: Determine your training zones
The first step is to calculate your power or heart rate zones. These are generally based on FTP (Functional Threshold Power), which represents the maximum effort you can sustain over a period of time. Specifically, you should calculate 95% of the average power obtained in a session at maximum effort for 20 minutes. A typical distribution for polarized training would be:
- Zones 1-2 (low intensity): 80% of total training time.
- Zones 4-5 (high intensity): 20% of total time.
The zones can be measured using a power meter, heart rate monitor, or virtual training platforms connected to smart devices. Keep in mind that the basis of polarized training is in the low zones. These sessions should be performed at a comfortable pace, with a heart rate below 70% of the maximum, while the remaining 20% is devoted to high-intensity sessions, such as short intervals or high-power repetitions. These workouts seek to improve cardiovascular capacity and VO2 max.
Step 2. Use a ZYCLE roller or smart bike
Using a ZYCLE roller, such as the ZDrive MAX, or a bike, such as the ZBike 2.0, will allow you to monitor power in real time and maintain the exact intensity in each zone, which is essential for the method to be effective. In addition, thanks to ZYCLE training devices, it is possible to reproduce these sessions with pinpoint accuracy, as the automatic resistance systems adjust the effort according to the chosen program or simulator. Bluetooth and ANT+ connectivity allow you to analyze the data with maximum reliability.
Things to consider about polarized training
Although polarized training can be an ideal strategy for improving performance, certain factors should be taken into account before applying it. First, not all professional training models can be extrapolated to amateur athletes. Elite cyclists have more hours of rest, experience, and years of physiological adaptation that condition their results. Adaptation must be gradual. It is also essential to correctly define effort thresholds. To do this, it is best to perform a stress test in a laboratory. And finally, you should avoid breaking the polarization, especially at the beginning (usually without realizing it). Maintaining discipline at low intensities is key to achieving sustainable results.
