Why Polarized Training?

Polarized training is based on research that shows endurance athletes improve their performance most when they do most of their training at low intensity. The “polar” opposite of this low intensity is high intensity, anaerobic threshold workouts. This strategy creates the optimal conditions for adaptation. Polarized training is also known as 80/20 training because it typically (for elite athletes) involves 80% low-intensity training and 20% high-intensity training. For recreational or amateur athletes, 1-3 lower intensity workouts and 1-2 higher intensity workouts is a good weekly target to hit. If your goal is more endurance or you are a cross-training endurance athlete, more low intensity sessions are recommended.

Low intensity workouts still train the heart, muscles, and lungs while managing fatigue. The low intensity target is usually 70-75% of the athlete’s maximum heart rate. These low intensity workouts can feel frustrating, like you are not working hard enough. They also can feel monotonous! We understand. That’s why we’ve made UT2 Tuesdays a social time to chat AND get in shape.

High intensity workouts mean a heart rate significantly over 85%. You’ll find that The Crew’s HIIT and Intervals classes are an excellent example of this.

Polarized training can be difficult due to our natural inclination to “go hard” when we workout. The ability to pull back and perform longer, easier workouts feels extremely counterintuitive. Here at The Crew we aim to make the low intensity training fun and engaging.