I’ve been an accomplished national level athlete for 47 years. Dr. Seiler is the first to explain in very straightforward terms -at least for me - the scientific details beyond a successful training/racing plan. I’m also a certified coach. This is the guy who I’d want coaching me!! Thank you for bringing him on the cast!!
Stephen Seiler, as always, is simply brilliant. I follow his guidelines step by step and have had huge improvements with his method (to be fair, I'm new in endurance sports, so I'd have improved anyways, although I doubt it would have been so fast). But man, THE INTERVIEWER IS AMAZING!! I've listened dozens if not hundreds of interviews of Seiler, and in none of them he has been asked some questions that have been asked to him in this podcast. I'm pretty sure many of us had thought about the mínimum acceptable of zone1 or the gains of being at the top VS the bottom of that zone. These are just some examples of some questions I hadn't heard before, and those kinds of questions are the ones who make this podcast unique. I'm gonna recommend this video to many Friends and see it some more times myself. This is second to none. THANKS!!
Thank you for having Dr. Seiler on you show the man is brilliant. I have been looking for this type of discussion for some time, I would like to see a program he designed (even a few weeks of one) for cyclist just to use as a template to designed my own program as I really do not feel typical threshold training is delivering anymore. I feel like I have plateaued somewhat
Unfortunately, Dr. Seiler has stopped coaching. The good news is by listening to this episode, you should be able to outline a program for your self. As simplistic as it sounds, spending 90% of our training time below LT1 and 10% above LT2 in 4, 8, or 16 minute intervals is all it takes. I've been following that type of program for about a year now and I've had great success with the method. If anything, I've spent more than 90% below LT1. I'm guessing I've spent 97% or more of my time below LT1. My starting FTP was around 250 watts, and while I haven't tested for a while, I'm right around 310 now. I weight 70kg. Chris
So nice to hear Dr. Seiler talking about Dr. Seiler's work than other people "interpreting" Dr. Seiler's work. Great questions by the moderators - a wealth of information and how to apply in a practical way.
This was really good. Ive found some of his delivery on his vids as very slow/ monotone - but, responding to good questions he was more animated and more interested!
Agree completely. Awesome content triggered by good questions/engagement from interviewers. FWIW: I use the 1.5X speed multiplier in setting for Dr Seiler's texas speaking cadence. His voice is clear and easy to understand at 1.5. Then I stop the show when I want to look at a chart.
Just love this. I am 66 years old and have got back into cycling after 22 years off a bike. For the last year I have been bashing out 5 X one hour sessions all hard on the turbo. I have got pretty fit with a FTP of 215 for a body weight of 59kgs BUT was getting mentally destroyed and about to throw in the towel until I discovered this! Have now started back to square one to build up my aerobic capacity and go on from there so thanks for this. Every question you may have about training is asked and answered here.
For my high intensity intervals 2x per every 7-8 days I have been alternating between 4/5x8min and 30/15 sec x 4 and for my other rides I have been going between 60 and 70% of ftp
It is interesting (to me at least) that in his 3 zone model: Z1 captures all of Coggins's Z2 as when using his 60% of VO2 ratio my LT1 is near the beginning of Coggins's Z2. And I guess this is the difference between what Seiler is proposing and the conventional Z2 (Coggins) training. If I follow Seiler I leave a whole lot of Z2 (Coggins) out of my low-intensity training. Different also to Maffetone as well because MAF would have me training well above my LT1 (as calculated using Seiler's formula). In essence, my LT1 seems to be low-end Z2 (Coggins) and below the MAF training bracket too. What I would say is that Z2 for a few hours does stress my body (I don't feel like repeating it the next day). So, if we're looking for adaptions without stressing the body (which is what Seiler seems to be advocating), then it makes sense that I train in low Z2 and below MAF too. Thanks guys. This was super interesting...
Great video.I have a doubt.The percentage of the training zones should be measured by time or by sessions? Example:Lets say I train 5 times a week.Should it be 4 sessions zone 1 and 1 session on zone 3? Or should be measured this way:Lets suppose i train 15 hours a week.Of those hours,If I spend 13 hours on zone 1 and 2 hours on zone 3 but have for example 3 big trainings sessions on zone 1(4,4 and 5 hours) and 2 sessions in zone 3 that would be a polarized training?Please answer would help me a lot
Time. (Its in the interview if you want to cross check). So If you spend 10 hours over 3 sessions in zone 1 and 1 hour (= 2 x 30 mins) zone 3 you are polarized. The fail is when the 10 hours in zone 1 creeps to 5 hours in zone 1 and 5 hours in zone 2 because you felt so good on one ride you pushed it up a bit.
Thanks for the video.Should i measure the polarized training by time or by sessions?It would be a polarized training if i did 2 or 3 high intensity sessions per week but doing 2 or 3 big sessions per week(6hours or more)?
Ive been training way to far outside the levels i am at.....theecis improvement but not as much as would expect for the hours trained and the toll on the system is extreme
Great question at 39:54. “What is the minimum amount of time for the adaptation to occur in LT1?”. It makes sense that a 20-minute ride is not enough for LT1, but would a 45-60 min LT1 ride do anything?
Bálint Nagy 45-60 minutes should be long enough. I’ve heard before that more than 30 minutes is a good place to start. I think this depends on your level of fitness as well. People who are out of shape will see a bigger benefit from shorter workouts than those who are very fit. Take care, Chris
Thank you for this great interview. Although I'm a little disappointed about your explanation about lactic acid. Blood lactate is the physical system to buffer accumulation of H+ (which causes the "burn" feeling). If the accumulation of H+ is to high/to fast for the blood lactate to buffer, then this "burn" feeling occurs.
I use the Lactate Plus machine and sometimes in good athletes, I do see the dip mentioned at around 20 minutes in. But not very often continuously below 1.0mmol/L. Anyway, FYI.
Thanks for the input Interaction Fitness. We'll be running more tests in the next few months. It will be interesting to see how things have changed with training. Chris
So on a long ride if your heart rate slowly creeps up at a given wattage your going too hard? I tried my first Zone 1 “long duration” and noticed my heart rate creeped up around 4hrs in. I was at 55% of my real 60m FTP which should have been a safe place to ride at I thought ?
One thing I am confused about. If I have to work out my training zones manually do I use percentage of max heart rate or percentage of Vo2 max heart rate for my training sessions? for example My Max HR is 150 so to work at 70% intensity would mean a HR of only 105 to stay under LT1 which seems far too easy. If I were to use percentage of Vo2 max using the heart rate reserve method for the same session this would give a very different HR figure i.e: HR max =150 Rest HR =50 so my HR reserve is 100 therefore 10% of this =10 BPM. This would mean using 70% of Vo2 max would give me 7 x 10 =70 BPM + rest HR of 50 and a training zone of 120 BPM. I am currently using % of Vo2 max in my training as using the % of HR max figures seen far to low (and easy). So when Dr Seiler suggests heart rate zones for the LT1 and 2 (ie: 87-90% as the optimum range for the top of zone 2) zones does he mean % of max heart rate OR % of Vo2 max heart rate? many thanks
For the most accurate results I would recommend testing your LT1 and LT2. You are kind of guessing if you are not. My understanding was that it is based on max heart rate. I hope this helps.
I can perfectly ride 4, 5 hr in power z1,z2 in wind and verity of terrain on power and my hrf is most of the time way lower than LT1 and almost (constant)but its very hard to do that without powermeter. Also hot days it's so hard to stay in a hrfzone,hrf drift...Some days my hrf is not corresponding with my powerzones, so what i mean is for me it's almost pontless to train with hrf without on power. power is a value that stays the same and you can adjust immediately, hrf is so fluctuated from day to day... so if there is a good method to define Z1 and and Z2, begin Z3 on a powertest? or a percentage of an full hour ftp test? Z1(Z1 Z2, andy coggan) is 55 to 75 of ftp test. so far zo good but for begin Z3 zone was that 90% of ftp? or difine that with a 4 times 8min allmost @ max effort test?
Hi guys.. how can I share some info about my results to discuss out of interest.. I have been training using MAF combined with low carb it is awesome... resting hr 32 very low hr while pushing 4wkg.. can we discuss
@@flo_cycling can I send you an email not after training advice I am a coach more sharing some experiences and information about real numbers and data to help people see this approach is excellent
1:04:20. "How often should we repeat blood lactate test?" "If you're a cyclist, you don't need to do that very often." Sorry, how often is often? One year, five years, ten years?
Obviously, Dr. Seiler doesn't think ever needs to sprint or lives in an area with 25mph headwinds in rolling terrain when you are trying to ride level one. And, yes, people can benefit with this way of training on 6-8hrs a week, but the question is it best method to improve with that time limitation. Trying to adapt this method to something as stochastic as road racing is trying to pound a square peg into a round hole. The application of his method is made for steady hard aerobic and vo2 efforts that require loads of technique to be efficient and avoid injury (CX skiing, running, rowing),triathlon) . It's not that road cycling doesn't need technique and efficiency, but I would like to ask him if any of this athletes have to sprint all out for 30s to cover an attack or attack themselves or blast all out for 1-2 min in the middle of race to make a selection and then recover.
Bob, I'm not sure your comments reflect Dr. Seiler's views. He works with Olympic athletes on a regular basis who certainly do need to sprint. He also mentioned in the podcast that fewer than 6-8 hours of this type of training are beneficial. Dr. Seiler himself is a cyclist who understands what is required to be successful. I think your point about injury is definitely valid. Too much too soon will definitely lead to injury, which is why many coaches recommend a period of low intensity only as an introduction to prepare the musculoskeletal system for the harder efforts. Drills are also a great way to work on technique. Take care, Chris
@@cjt1981 Thanks for the reply. I have never heard Dr. Seiler address sprinting in a prescribed workout or where it fits in his zone system or where it would fit in a periodized schedule. If you have that that information, pass it on. I would like to hear or read it.
Bob, In our show Dr. Seiler described polarizing training even more as you get closer to a target event. In that sentiment, it is ok to use some very specific sprint intervals as your Zone 3 work for the week.
if you train with a powermeter headwinds of rolling terrain is not so a problem. also short intervals sessions or long steady rides with bad weather i do on the smarttrainer...
@@svendeclercq5160 sure it's not a problem if you have 350w+ FTP, but for non national level mortals like me-it is. Do 170w up 4% roller into a 40kph headwind and telll me what that translates to in speed and gearing. And, yes, I do use a trainer on those days-but Polar training assumes a big engine and loads of time to train--two things I don't have. Furthermore, it's better adapted to activities that take massive hours to master injury free technique (nordic skiing, swimming, rowing) and where intensity is more easily manipulated than it is in cycling.
Great video.I have a doubt.The percentage of the training zones should be measured by time or by sessions? Example:Lets say I train 5 times a week.Should it be 4 sessions zone 1 and 1 session on zone 3? Or should be measured this way:Lets suppose i train 15 hours a week.Of those hours,If I spend 13 hours on zone 1 and 2 hours on zone 3 but have for example 3 big trainings sessions on zone 1(4,4 and 5 hours) and 2 sessions in zone 3 that would be a polarized training?Please answer would help me a lot
Thanks for the video.Should i measure the polarized training by time or by sessions?It would be a polarized training if i did 2 or 3 high intensity sessions per week but doing 2 or 3 big sessions per week(6hours or more)?
For what it's worth, my takeaway from the interview is that 20% of SESSIONS (so if you do 10 sessions a week, that would be 2) should be high intensity. The remaining 80% (8 sessions in the same example scenario) would be Z1 (of the 3 zone system).
Great video.I have a doubt.The percentage of the training zones should be measured by time or by sessions? Example:Lets say I train 5 times a week.Should it be 4 sessions zone 1 and 1 session on zone 3? Or should be measured this way:Lets suppose i train 15 hours a week.Of those hours,If I spend 13 hours on zone 1 and 2 hours on zone 3 but have for example 3 big trainings sessions on zone 1(4,4 and 5 hours) and 2 sessions in zone 3 that would be a polarized training?Please answer would help me a lot
FLO Cycling could’ve sworn Dr Seiler says either, with the caveat being that the targets change. 80/20 session distribution typically works out to 90/10 TIZ distribution. If you use TIZ and shoot for 80/20, recipe for disaster.
@@scotth3354 I agree with Scott here. 80-20 in sessions. Ultimately, that would end up being 90-10 if you relate it back to time in zone. Also, if you train 15 hours a week and consistently do 2 hard sessions, you're going to exhaust yourself ultimately (and if not, you're not going hard enough ;) ). Once in a while two hard sessions per week is ok though!
I’ve been an accomplished national level athlete for 47 years. Dr. Seiler is the first to explain in very straightforward terms -at least for me - the scientific details beyond a successful training/racing plan. I’m also a certified coach. This is the guy who I’d want coaching me!! Thank you for bringing him on the cast!!
Wow, best interview of Dr Seiler I’ve found to date. Subscribed.
Stephen Seiler, as always, is simply brilliant. I follow his guidelines step by step and have had huge improvements with his method (to be fair, I'm new in endurance sports, so I'd have improved anyways, although I doubt it would have been so fast).
But man, THE INTERVIEWER IS AMAZING!! I've listened dozens if not hundreds of interviews of Seiler, and in none of them he has been asked some questions that have been asked to him in this podcast. I'm pretty sure many of us had thought about the mínimum acceptable of zone1 or the gains of being at the top VS the bottom of that zone. These are just some examples of some questions I hadn't heard before, and those kinds of questions are the ones who make this podcast unique.
I'm gonna recommend this video to many Friends and see it some more times myself. This is second to none.
THANKS!!
Thanks for the kind words. I am happy you are seeing such great results. Keep up the good work.
Thank you for having Dr. Seiler on you show the man is brilliant. I have been looking for this type of discussion for some time, I would like to see a program he designed (even a few weeks of one) for cyclist just to use as a template to designed my own program as I really do not feel typical threshold training is delivering anymore. I feel like I have plateaued somewhat
Unfortunately, Dr. Seiler has stopped coaching. The good news is by listening to this episode, you should be able to outline a program for your self. As simplistic as it sounds, spending 90% of our training time below LT1 and 10% above LT2 in 4, 8, or 16 minute intervals is all it takes. I've been following that type of program for about a year now and I've had great success with the method. If anything, I've spent more than 90% below LT1. I'm guessing I've spent 97% or more of my time below LT1. My starting FTP was around 250 watts, and while I haven't tested for a while, I'm right around 310 now. I weight 70kg.
Chris
So nice to hear Dr. Seiler talking about Dr. Seiler's work than other people "interpreting" Dr. Seiler's work. Great questions by the moderators - a wealth of information and how to apply in a practical way.
This was an amazing interview. You asked all the right questions and Dr. Seiler is a total guru.
Top level interview...awesome relevant question .
Thank you! Happy you liked the interview. This is one of our favorites.
Chris
This was really good. Ive found some of his delivery on his vids as very slow/ monotone - but, responding to good questions he was more animated and more interested!
Agree completely. Awesome content triggered by good questions/engagement from interviewers. FWIW: I use the 1.5X speed multiplier in setting for Dr Seiler's texas speaking cadence. His voice is clear and easy to understand at 1.5. Then I stop the show when I want to look at a chart.
Just love this. I am 66 years old and have got back into cycling after 22 years off a bike. For the last year I have been bashing out 5 X one hour sessions all hard on the turbo. I have got pretty fit with a FTP of 215 for a body weight of 59kgs BUT was getting mentally destroyed and about to throw in the towel until I discovered this! Have now started back to square one to build up my aerobic capacity and go on from there so thanks for this. Every question you may have about training is asked and answered here.
I am really happy this helped!
One of the best interviews I've come across on this subject - didn't disappoint. Only downer is that it took me this long to find it.
For my high intensity intervals 2x per every 7-8 days I have been alternating between 4/5x8min and 30/15 sec x 4 and for my other rides I have been going between 60 and 70% of ftp
Thanks for the info Phil.
Chris
Brilliant interview, Thank You!
Great Interview! Thank you 😀👌🏻
Wow I'm so glad I found this..... Subing right away
It is interesting (to me at least) that in his 3 zone model: Z1 captures all of Coggins's Z2 as when using his 60% of VO2 ratio my LT1 is near the beginning of Coggins's Z2. And I guess this is the difference between what Seiler is proposing and the conventional Z2 (Coggins) training. If I follow Seiler I leave a whole lot of Z2 (Coggins) out of my low-intensity training. Different also to Maffetone as well because MAF would have me training well above my LT1 (as calculated using Seiler's formula). In essence, my LT1 seems to be low-end Z2 (Coggins) and below the MAF training bracket too.
What I would say is that Z2 for a few hours does stress my body (I don't feel like repeating it the next day). So, if we're looking for adaptions without stressing the body (which is what Seiler seems to be advocating), then it makes sense that I train in low Z2 and below MAF too.
Thanks guys. This was super interesting...
What a great content here. Thank you.
I just want to know, is this applicable to MTB XCO discipline ?
Yes, it is! It applies to all endurance sports.
Great video.I have a doubt.The percentage of the training zones should be measured by time or by sessions?
Example:Lets say I train 5 times a week.Should it be 4 sessions zone 1 and 1 session on zone 3?
Or should be measured this way:Lets suppose i train 15 hours a week.Of those hours,If I spend 13 hours on zone 1 and 2 hours on zone 3 but have for example 3 big trainings sessions on zone 1(4,4 and 5 hours) and 2 sessions in zone 3 that would be a polarized training?Please answer would help me a lot
Time. (Its in the interview if you want to cross check). So If you spend 10 hours over 3 sessions in zone 1 and 1 hour (= 2 x 30 mins) zone 3 you are polarized. The fail is when the 10 hours in zone 1 creeps to 5 hours in zone 1 and 5 hours in zone 2 because you felt so good on one ride you pushed it up a bit.
Thanks for the video.Should i measure the polarized training by time or by sessions?It would be a polarized training if i did 2 or 3 high intensity sessions per week but doing 2 or 3 big sessions per week(6hours or more)?
Hi Chris, what was your LT2 heart rate from the chart. I think Dr Seiler mentioned that. Is it around 148 where the second spike occurs?
Nice edit @ 3:38 👌
Now, back to watching....
Ive been training way to far outside the levels i am at.....theecis improvement but not as much as would expect for the hours trained and the toll on the system is extreme
Great question at 39:54. “What is the minimum amount of time for the adaptation to occur in LT1?”. It makes sense that a 20-minute ride is not enough for LT1, but would a 45-60 min LT1 ride do anything?
Bálint Nagy 45-60 minutes should be long enough. I’ve heard before that more than 30 minutes is a good place to start. I think this depends on your level of fitness as well. People who are out of shape will see a bigger benefit from shorter workouts than those who are very fit.
Take care,
Chris
@@cjt1981 Thanks for clarifying!
Great info.
Zone 4 is not how hard you can run for an hour. It is a physiological artifact where the lactate clearance and lactate creation are roughly equal.
Thank you for this great interview. Although I'm a little disappointed about your explanation about lactic acid. Blood lactate is the physical system to buffer accumulation of H+ (which causes the "burn" feeling). If the accumulation of H+ is to high/to fast for the blood lactate to buffer, then this "burn" feeling occurs.
You are correct. Hydrogen is involved in the burn we feel. Thanks for adding that to the discussion.
Chris
@@flo_cycling more so, Lactic acid is also a fuel type, apart from being metabolite
@@jusuflazami9580 lactate, not lactic acid
I use the Lactate Plus machine and sometimes in good athletes, I do see the dip mentioned at around 20 minutes in. But not very often continuously below 1.0mmol/L. Anyway, FYI.
Thanks for the input Interaction Fitness. We'll be running more tests in the next few months. It will be interesting to see how things have changed with training.
Chris
So on a long ride if your heart rate slowly creeps up at a given wattage your going too hard? I tried my first Zone 1 “long duration” and noticed my heart rate creeped up around 4hrs in. I was at 55% of my real 60m FTP which should have been a safe place to ride at I thought ?
One thing I am confused about. If I have to work out my training zones manually do I use percentage of max heart rate or percentage of Vo2 max heart rate for my training sessions? for example My Max HR is 150 so to work at 70% intensity would mean a HR of only 105 to stay under LT1 which seems far too easy. If I were to use percentage of Vo2 max using the heart rate reserve method for the same session this would give a very different HR figure i.e: HR max =150 Rest HR =50 so my HR reserve is 100 therefore 10% of this =10 BPM. This would mean using 70% of Vo2 max would give me 7 x 10 =70 BPM + rest HR of 50 and a training zone of 120 BPM. I am currently using % of Vo2 max in my training as using the % of HR max figures seen far to low (and easy). So when Dr Seiler suggests heart rate zones for the LT1 and 2 (ie: 87-90% as the optimum range for the top of zone 2) zones does he mean % of max heart rate OR % of Vo2 max heart rate? many thanks
For the most accurate results I would recommend testing your LT1 and LT2. You are kind of guessing if you are not. My understanding was that it is based on max heart rate. I hope this helps.
@@flo_cycling Thanks for your prompt reply
I can perfectly ride 4, 5 hr in power z1,z2 in wind and verity of terrain on power and my hrf is most of the time way lower than LT1 and almost (constant)but its very hard to do that without powermeter. Also hot days it's so hard to stay in a hrfzone,hrf drift...Some days my hrf is not corresponding with my powerzones, so what i mean is for me it's almost pontless to train with hrf without on power. power is a value that stays the same and you can adjust immediately, hrf is so fluctuated from day to day... so if there is a good method to define Z1 and and Z2, begin Z3 on a powertest? or a percentage of an full hour ftp test?
Z1(Z1 Z2, andy coggan) is 55 to 75 of ftp test. so far zo good but for begin Z3 zone was that 90% of ftp? or difine that with a 4 times 8min allmost @ max effort test?
why is it on 28:20 you used 65 percent instead of 60 percent as Dr. Seiler said?
Must have been a mistake. Good catch.
Hi guys.. how can I share some info about my results to discuss out of interest.. I have been training using MAF combined with low carb it is awesome... resting hr 32 very low hr while pushing 4wkg.. can we discuss
What would you like to discuss? Are you looking for training advice?
@@flo_cycling can I send you an email not after training advice I am a coach more sharing some experiences and information about real numbers and data to help people see this approach is excellent
@@AndreObradovicAus Please send an email on our contact page. flocycling.com/pages/contact I will be sure to take a look.
41:00 Extensive versus Intensive. This👍
Who was the spanish scientist he mentioned who did some work on polerized training?
I'm sorry but I don't know the answer to that question.
Chris
Jonathan Esteve Lanao
Ińigo San Millán
Perfect!
the confusion in zones is everywhere lets go back to endurance/threshold and v02 max
paid coaching systems will hate this because there is nothing to design with all the zones and tests that was invented
1:04:20. "How often should we repeat blood lactate test?" "If you're a cyclist, you don't need to do that very often." Sorry, how often is often? One year, five years, ten years?
Dr. Seiler recommends about every year for retesting.
I hope that helps,
Chris
@@flo_cycling Thank you so much!
Obviously, Dr. Seiler doesn't think ever needs to sprint or lives in an area with 25mph headwinds in rolling terrain when you are trying to ride level one. And, yes, people can benefit with this way of training on 6-8hrs a week, but the question is it best method to improve with that time limitation. Trying to adapt this method to something as stochastic as road racing is trying to pound a square peg into a round hole. The application of his method is made for steady hard aerobic and vo2 efforts that require loads of technique to be efficient and avoid injury (CX skiing, running, rowing),triathlon) . It's not that road cycling doesn't need technique and efficiency, but I would like to ask him if any of this athletes have to sprint all out for 30s to cover an attack or attack themselves or blast all out for 1-2 min in the middle of race to make a selection and then recover.
Bob, I'm not sure your comments reflect Dr. Seiler's views. He works with Olympic athletes on a regular basis who certainly do need to sprint. He also mentioned in the podcast that fewer than 6-8 hours of this type of training are beneficial. Dr. Seiler himself is a cyclist who understands what is required to be successful. I think your point about injury is definitely valid. Too much too soon will definitely lead to injury, which is why many coaches recommend a period of low intensity only as an introduction to prepare the musculoskeletal system for the harder efforts. Drills are also a great way to work on technique.
Take care,
Chris
@@cjt1981 Thanks for the reply. I have never heard Dr. Seiler address sprinting in a prescribed workout or where it fits in his zone system or where it would fit in a periodized schedule. If you have that that information, pass it on. I would like to hear or read it.
Bob,
In our show Dr. Seiler described polarizing training even more as you get closer to a target event. In that sentiment, it is ok to use some very specific sprint intervals as your Zone 3 work for the week.
if you train with a powermeter headwinds of rolling terrain is not so a problem. also short intervals sessions or long steady rides with bad weather i do on the smarttrainer...
@@svendeclercq5160 sure it's not a problem if you have 350w+ FTP, but for non national level mortals like me-it is. Do 170w up 4% roller into a 40kph headwind and telll me what that translates to in speed and gearing. And, yes, I do use a trainer on those days-but Polar training assumes a big engine and loads of time to train--two things I don't have. Furthermore, it's better adapted to activities that take massive hours to master injury free technique (nordic skiing, swimming, rowing) and where intensity is more easily manipulated than it is in cycling.
Great video.I have a doubt.The percentage of the training zones should be measured by time or by sessions?
Example:Lets say I train 5 times a week.Should it be 4 sessions zone 1 and 1 session on zone 3?
Or should be measured this way:Lets suppose i train 15 hours a week.Of those hours,If I spend 13 hours on zone 1 and 2 hours on zone 3 but have for example 3 big trainings sessions on zone 1(4,4 and 5 hours) and 2 sessions in zone 3 that would be a polarized training?Please answer would help me a lot
Measure by time in zone. 👍
Thanks for the video.Should i measure the polarized training by time or by sessions?It would be a polarized training if i did 2 or 3 high intensity sessions per week but doing 2 or 3 big sessions per week(6hours or more)?
For what it's worth, my takeaway from the interview is that 20% of SESSIONS (so if you do 10 sessions a week, that would be 2) should be high intensity. The remaining 80% (8 sessions in the same example scenario) would be Z1 (of the 3 zone system).
Great video.I have a doubt.The percentage of the training zones should be measured by time or by sessions?
Example:Lets say I train 5 times a week.Should it be 4 sessions zone 1 and 1 session on zone 3?
Or should be measured this way:Lets suppose i train 15 hours a week.Of those hours,If I spend 13 hours on zone 1 and 2 hours on zone 3 but have for example 3 big trainings sessions on zone 1(4,4 and 5 hours) and 2 sessions in zone 3 that would be a polarized training?Please answer would help me a lot
You would want to manage this by time, not by session. I hope this helps.
@@flo_cycling thanks👍👍
FLO Cycling could’ve sworn Dr Seiler says either, with the caveat being that the targets change. 80/20 session distribution typically works out to 90/10 TIZ distribution. If you use TIZ and shoot for 80/20, recipe for disaster.
@@scotth3354 I agree with Scott here. 80-20 in sessions. Ultimately, that would end up being 90-10 if you relate it back to time in zone.
Also, if you train 15 hours a week and consistently do 2 hard sessions, you're going to exhaust yourself ultimately (and if not, you're not going hard enough ;) ). Once in a while two hard sessions per week is ok though!