Polarized Training Testing in Santa Cruz

Decades of research support polarized distribution as optimal for endurance performance:

• Elite Athlete Analysis:
  • • Studies of World Championship and Olympic medalists show consistent 75 to 85% low intensity, 15 to 25% high intensity distribution
  • • Observed across sports: Nordic skiing, rowing, cycling, distance running, triathlon
  • • Top athletes intuitively gravitate toward polarized distribution
• Controlled Studies:
  • • Multiple randomized trials comparing polarized vs. threshold-heavy vs. high-volume-low-intensity training
  • • Polarized groups consistently show greater improvements in VO₂ max, lactate threshold, and time-trial performance
  • • Studies by Seiler, Stöggl, Billat, and others confirm superiority of polarized model
• Physiological Mechanisms:
  • • Low Intensity (80%): Maximizes mitochondrial adaptations, capillarization, fat oxidation without excessive fatigue accumulation
  • • High Intensity (20%): Drives VO₂ max improvements, lactate clearance, neuromuscular power
  • • Avoiding Middle Zone: Moderate intensity accumulates more fatigue than low, without providing greater stimulus than high. It's "the worst of both worlds"
• Fatigue Management: Polarized training allows high total training volume because easy days are truly easy (full recovery) and hard days have clear purpose. Threshold training creates chronic moderate fatigue

The middle intensity zone (Zone 3, between VT1 and VT2) is where most recreational athletes accidentally spend too much time:

• What is Zone 3?
  • • Heart rate between VT1 and VT2 (typically 75 to 85% of max HR)
  • • Pace: Tempo/threshold/marathon pace
  • • Effort: "Comfortably hard," can speak short sentences
  • • Lactate: 2 to 4 mmol/L, accumulating slowly
• Why It's Problematic:
  • • Too hard to build high aerobic volume (cannot sustain hours of Zone 3)
  • • Too easy to maximally stress VO₂ max and neuromuscular systems
  • • Accumulates significant fatigue without optimal stimulus
  • • Inhibits recovery, preventing truly high-intensity work on hard days
  • • Creates chronic moderate fatigue that blunts adaptation
• The Recreational Athlete Mistake:
  • • "Easy" runs with friends become unintentional Zone 3 (ego, competition, social dynamics)
  • • "Hard" workouts not hard enough because chronically fatigued from too much Zone 3
  • • Result: 50 to 60% of training in Zone 3-the exact opposite of polarized
  • • This is the #1 error preventing recreational athletes from reaching potential
• When Zone 3 IS Appropriate:
  • • Race-specific work for marathon, half-marathon (practicing race pace)
  • • Tempo runs once per week during build phase (part of the 20% high-intensity allocation)
  • • Brief periods (1 to 2 weeks) before key races
  • • Total weekly time in Zone 3 should remain under 10% for most athletes

Polarized training requires knowing TWO thresholds, not one:

• VT1 (First Ventilatory Threshold / Aerobic Threshold):
  • • Marks upper boundary of Zone 1 to 2 (the "easy" zone)
  • • Occurs at ~60 to 75% VO₂ max (highly individual)
  • • Lactate remains near resting levels (below 2 mmol/L)
  • • Purely aerobic metabolism, high fat oxidation
  • • Can sustain indefinitely with proper nutrition
  • • This is where 80% of training should occur (at or below VT1)
• VT2 (Second Ventilatory Threshold / Anaerobic Threshold / Lactate Threshold):
  • • Marks lower boundary of Zone 4 to 5 (the "hard" zone)
  • • Occurs at ~80 to 92% VO₂ max
  • • Lactate accumulates rapidly (above 4 mmol/L)
  • • Maximal sustainable intensity for 30 to 60 minutes
  • • Heavy breathing, challenging effort
  • • This is where interval work targets (at or above VT2)
• The Gap Between VT1 and VT2:
  • • Typical gap: 10 to 25 beats per minute, 15 to 25% of VO₂ max
  • • Untrained individuals: Larger gap (VT1 at 55%, VT2 at 75%)
  • • Elite athletes: Smaller gap (VT1 at 70%, VT2 at 90%)
  • • Training goal: Shift both thresholds upward, narrow the gap

Our testing identifies both VT1 and VT2 through breath-by-breath analysis:

• Testing Protocol:
  • • Graded exercise test with intensity increasing every minute
  • • Continuous measurement of O₂ consumption and CO₂ production
  • • Heart rate monitored throughout
  • • Test continues to volitional exhaustion (true VO₂ max)
• VT1 Identification:
  • • First increase in ventilation relative to oxygen consumption
  • • RER (respiratory exchange ratio) around 0.85
  • • Heart rate at this point = upper limit of Zone 1 to 2
• VT2 Identification:
  • • Second, sharper increase in ventilation
  • • RER approaching or exceeding 1.0
  • • Heart rate at this point = lower limit of Zone 4 to 5
• Your Polarized Training Zones:
  • • Zone 1 to 2: Resting HR to VT1 HR (80% of training)
  • • Zone 3: VT1 HR to VT2 HR (minimize time here)
  • • Zone 4 to 5: VT2 HR to Max HR (20% of training)

How to structure training using polarized distribution:

• Weekly Structure Example (8 to 10 hours per week):
  • • Monday: Easy 60 min Zone 2
  • • Tuesday: VO₂ max intervals (8 × 3 min at 95 to 105% VO₂ max)
  • • Wednesday: Easy 45 min Zone 2
  • • Thursday: Threshold intervals (4 × 8 min at VT2)
  • • Friday: Rest or easy 30 min Zone 1
  • • Saturday: Long run/ride 2 to 3 hours all Zone 2
  • • Sunday: Easy 60 to 90 min Zone 2
• Calculating 80/20 Split:
  • • Total weekly training: 8 hours (480 minutes)
  • • Low intensity (Mon, Wed, Fri, Sat, Sun): ~6.5 hours (390 minutes) = 81%
  • • High intensity intervals (Tue, Thu): ~1.5 hours (90 minutes) = 19%
  • • Note: Warm-up and cool-down count as low intensity
• Session Types:
  • • Easy Runs/Rides (Zone 1 to 2): 30 min to 3 hours, heart rate below VT1, truly conversational
  • • VO₂ Max Intervals (Zone 5): 3 to 5 min at 95 to 110% VO₂ max, 2 to 3 min recovery, 5 to 8 reps
  • • Threshold Intervals (Zone 4): 8 to 15 min at VT2, 2 to 3 min recovery, 3 to 5 reps
  • • Long Intervals (Zone 4): 2 × 20 min or 3 × 15 min at VT2, 5 min recovery

Errors that prevent athletes from reaping benefits:

• Easy Days Too Hard: The most common mistake. Group runs, ego, training partners push "easy" pace into Zone 3. Result: Chronically fatigued, hard days suffer. Solution: Solo easy runs or discipline to hold Zone 2 heart rate
• Hard Days Not Hard Enough: Intervals at 85 to 90% max HR instead of true VO₂ max (95 to 100%). Too fatigued from excessive Zone 3 to go truly hard. Solution: Make easy truly easy, allowing full recovery for hard sessions
• Using Generic Heart Rate Zones: "220-age × 0.70 to 0.80" for easy training can be wildly inaccurate. Must test to find YOUR VT1 and VT2
• Tempo/Threshold Runs Every Week: Adding weekly tempo run on top of 2 interval sessions creates excessive Zone 3 time. Tempo should be occasional or count as one of two weekly quality sessions
• Ignoring Duration: 80/20 refers to TIME, not distance or sessions. A 90-minute Zone 2 run + 10-minute intervals = 90% easy, not 50/50
• Race Pace Confusion: Marathon pace is Zone 3 for most runners. Don't do it in training except race-specific workouts in final 3 weeks. Stick to low or high

Sport-specific applications of polarized model:

• Distance Running:
  • • 80%: Easy runs, long runs, recovery runs all below VT1
  • • 20%: Track intervals (400m to 1600m repeats), hill repeats, tempo intervals
  • • Works for 5K to ultra-marathon training
  • • Supported by research on Kenyan and Ethiopian runners
• Road Cycling:
  • • 80%: Zone 2 endurance rides, recovery spins
  • • 20%: FTP intervals, VO₂ max efforts, hill climbs
  • • Professional teams use polarized model almost universally
  • • Allows very high weekly volume (15 to 25 hours)
• Triathlon:
  • • Polarized across all three disciplines
  • • Most swim, bike, run sessions at low intensity
  • • 2 to 3 hard sessions per week total (not per sport)
  • • Critical for managing fatigue in multi-sport training
• Nordic Skiing:
  • • Original sport where polarized model was documented
  • • Norwegian and Swedish national teams: 90% low, 10% high during base phase
  • • Shifts to 80/20 closer to competition

How to track and ensure proper 80/20 distribution:

• Heart Rate Monitoring:
  • • Wear heart rate monitor on all training
  • • Download data to TrainingPeaks, Strava, or similar
  • • Review weekly time-in-zone distribution
  • • Adjust if spending more than 10% in Zone 3
• Rate of Perceived Exertion (RPE):
  • • Zone 1 to 2: RPE 2 to 4 (easy, comfortable)
  • • Zone 3: RPE 5 to 6 (moderate, "comfortably hard")
  • • Zone 4 to 5: RPE 7 to 10 (hard to maximal)
• Talk Test:
  • • Zone 1 to 2: Can hold full conversation
  • • Zone 3: Can speak sentences but labored
  • • Zone 4+: Single words only
• Adjusting Distribution:
  • • Base phase: Can go 90/10 (more easy volume)
  • • Build phase: Classic 80/20
  • • Peak phase: May shift to 70/30 for race-specific work
  • • Recovery weeks: 100% Zone 1 to 2

Key studies and resources on polarized training:

• Stephen Seiler: The leading researcher on polarized training. His website and YouTube channel explain the science clearly
• Matt Fitzgerald - 80/20 Running: Book popularizing polarized approach for recreational athletes. Includes training plans
• Stöggl & Sperlich (2014): "Polarized training has greater impact on key endurance variables than threshold, high volume, or high intensity training alone"
• Esteve-Lanao et al. (2007): Study on sub-elite runners showing polarized distribution superior to threshold-based training
• Neal et al. (2013): "Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations"

VO₂ Max Test with VT1 & VT2 Analysis: $250

What's Included:

• • Complete VO₂ max assessment
• • VT1 identification (upper limit of Zone 1 to 2)
• • VT2 identification (lower limit of Zone 4 to 5)
• • Three-zone heart rate ranges for polarized training
• • Five-zone breakdown for detailed planning
• • Guidance on implementing 80/20 distribution
• • Same-day results with training recommendations

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Phone: 831-400-9227
Email: info@fitevals.com