Polarized Training Pathway
In collaboration with Dr. Stephen Seiler, the “father of polarized training,” we have curated everything you need to know about the 80/20 training method.
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- Aging
- Altitude Training
- Anaerobic Capacity
- Base Training
- Bike Fit
- Bikepacking
- Cadence
- Cardiovascular Drift
- Climbing
- Concussion
- COVID-19
- Cyclocross
- Detraining
- Development
- Endurance Coaching
- Endurance Performance Data Analysis
- Endurance Training
- Environmental Physiology
- Exercise in the Heat
- Fast Talk Labs Q&A
- Fasted Training
- Fatigue
- Female Athletes
- Functional Threshold Power
- Gear and Tech
- Goal Setting
- Gravel Cycling
- Heart Rate
- HIT
- Hydration
- Indoor Cycling
- Inflammation
- Injury
- Injury Prevention
- INSCYD
- Interval Workouts
- Knee Pain
- Lactate
- Long Slow Distance
- Mountain Biking
- Nerd Lab
- Norwegian Method
- Nutrition Strategies
- Overreaching and Overtraining
- Pacing
- Peaking
- Pedaling
- Periodization
- Planning Your Season
- Polarized Training
- Power
- Race Planning and Preparation
- Race Tactics
- Recovery
- Running
- Skiing
- Sleep
- Speed
- Sport Psychology & Mental Training
- Sports Medicine
- Sports Nutrition
- Strength Training
- Stretching
- Testing
- Threshold
- Training Concepts
- Training Zones
- Training-Life Balance
- Triathlon
- Ultra Running
- Ultra-cycling
- VLamax
- VO2max
- Workout of the Week
- Youth Development
- Zwift
All
Training in Alignment
How much training is too much? Where is the drop-off in terms of time spent training and race-day results?
If Dr. Stephen Seiler Were Your Dad, How Would You Train? Part 2
Dr. Seiler and his daughter Siren talk about intensity zones, peaking and riding the wave, recovery diagnostics, strength training, pistol squat PRs, Paula Radcliffe, and the loneliness of the high-level female endurance athlete.
Structured Workout: Batman Intervals
Batman Intervals will help you get better at riding comfortably at variable intensities, paces, and lactate levels.
Intensity Changes Between Fast-Start and Steady Intervals, with Dr. Stephen Cheung
Dr. Stephen Cheung discusses a study comparing steady-state versus fast-start intervals, then uses Xert software to model how a fast-start interval can be much more intense.
If Dr. Stephen Seiler Were Your Dad, How Would You Train? Part 1
If your dad were a world-class exercise physiologist like, say, Dr. Stephen Seiler, how would you train? Probably pretty effectively. In this case study of one, Dr. Seiler chats with his daughter and runner, Siren, to review her career and training methods.
What 2020 Taught Us and the Exciting Places 2021 Will Take Us
What lessons did we learn from a challenging 2020? What event or adventure plans do we have in 2021? We dive in.
Structured Workout: Over/Under Intervals with Cadence Focus
This over/under interval workout will build aerobic capacity while improving movement economy through changes in cadence.
How to Do Base Rides on the MTB
The variable terrain of most MTB trails makes it difficult to keep power steady. So, is it possible to get solid base rides on the mountain bike?
Zwift Hour of Power: Can a 60-Minute Zwift Race Work as a Test?
Dr. Stephen Seiler explores whether a Zwift race of about 60 minutes can be a decent substitute for a 60-minute FTP test.
One Workout — Many Responses
In this workshop, Dr. Stephen Cheung uses Xert software to illustrate how a single workout can impact athletes differently depending on their phenotype.
Structured Workout: 20-Minute FTP Test
Are you ready to suffer? Join us for a climbing time trial up the infamous Alpe du Zwift during which we’ll execute an FTP test.
Coach’s Corner: Assessing 60- to 90-min Power to Support 20-min Test Data
Coaches Trevor Connor and Ryan Kohler analyze data from longer threshold efforts to support results garnered from the popular 20-minute power test.
What Training Data Tells Us, and When to Ignore It
Crunching numbers is one thing, but if you want to turn data into victory, here are a few key things you should do and a few things to avoid.
Why and How to Monitor Athlete Training Loads
Dr. Stephen Seiler speaks at the Aspire Academy on why and how to monitor athlete training loads.
Strength and Conditioning: Full-Body Off-Season Exercises
Strength and conditioning coach Jess Elliott walks through a multi-planar approach to strength to build stability, efficiency, and resilience.
Aerobic Conditioning: Sweet Spot Bursts
Control heart rate and manage your effort with a focus on breathing and cadence. This workout builds on the previous weeks of tempo and lower cadence riding.
Q&A on Time-Crunched Athletes, Zone 1 Rides, and Unstructured Intervals, with Hannah Finchamp
Pro mountain biker and coach Hannah Finchamp helps us field questions on time-crunched training, zone 1, interval design, and more.
The Holy Trinity: How to Monitor Training
Dr. Seiler shares his method for monitoring an athlete’s training volume and intensity.