Polarized training based on lactate threshold

The polarized distribution

The article describes approximately 80% of training below LT1 and 20% above LT2, with less work in the middle range. It attributes this approach to Stephen Seiler and distinguishes the easy, moderate and hard metabolic ranges.

Why the middle range is limited in this model

The source explains that moderate work can create substantial fatigue while providing a different stimulus from easy endurance or high-intensity work. It describes less than 10% of volume in this range for the elite examples, rather than using moderate effort as the default for every session.

Anchor the distribution to LT1 and LT2

Below LT1 is the easy portion; above LT2 is the hard portion. The middle range remains available for planned tempo sessions and race simulations, but is not the main component of the polarized example. Keep the model’s threshold definitions clear when comparing numbered zones.

The common mistake: easy sessions drift upward

Athletes can unintentionally ride or run above LT1 because genuinely easy work feels too slow. The guide discusses monitoring the effort with lactate or heart rate and updating LT1 as fitness changes.

• Easy sessions become too fast
• Too many moderate sessions dilute the distribution
• Hard sessions lack sufficient recovery
• Old LT1 estimates no longer match current fitness

Adapt the model to volume and experience

The source discusses athletes training at least 6–8 hours per week, while allowing a different intensity balance below four hours. Beginners are described as benefiting first from consistent easy training rather than immediately imposing a polarized schedule.