Extreme Results with Polarized Training (#180)

In 2017, a group of Norwegian researchers set out to explore this question. A case study was conducted on a male elite cyclist, tracking his training over a period of just over a year. The aim was to examine the effects of 58 weeks of block periodization (BP) involving low intensity (LIT), moderate intensity (MIT), and high intensity (HIT) with heavy strength training included. Before we dive into what the study revealed, it might be helpful to clarify what block training and polarized training actually mean.

Polarized training involves dividing your workouts into intensity blocks. This means not doing the same training routine every week — some weeks will focus more on high-intensity workouts, while others will concentrate on low-intensity exercises. A typical approach is to train with gradually increasing intensity over three weeks, followed by a recovery week, though there are many variations.

Research on oxygen uptake often indicates that training effects are achieved faster and are greater with a polarized setup than with a consistent, evenly distributed approach. For instance, a Norwegian study from 2014 found that cyclists who performed intense intervals of 5×5–6 minutes five times a week, followed by one interval session per week for three weeks, saw significant improvements. This polarized approach was repeated over 12 weeks, and results showed that the group using polarized training increased their VO2max by 8.8% (62 → 68 ml/kg/min), compared to a 3.7% increase (63 → 66 ml/kg/min) in the traditional group.

While many studies report impressive results, they are often conducted over short periods. There are risks with very intense training phases, including a higher chance of injury and illness. It can be challenging to recognize when you're overly fatigued and need rest — and balancing rest to maintain consistency is crucial. That said, let's delve into what makes this specific case study particularly fascinating.

The participant, a 37-year-old male cyclist, measured 175 cm and weighed 71.3 kg. He has maintained a strong training background since his youth and has been regularly tested in a lab environment. Over the years, his VO2max has ranged between 65 and 76.5 ml/kg/min. Before the study began, his baseline values were:

• VO2max: 73.8 ml/kg/min
• Peak aerobic power (Wmax): 6.14 W/kg
• Power output at 3 mmol lactate: 3.6 W/kg
• Training hours per year: 550 h
• Weekly volume: 5–13 h, using a traditional setup with 1–3 HIT sessions per week and no strength training at all

Based on the cyclist's profile requirements, the participant is classified within the elite cyclist/national elite range. (Elitplan för Svensk cykelsport, Ericsson, 2011).

The program started with an eight-week base block focusing on LIT (zone 1, 60–82% of max heart rate) and MIT (zone 2, 83–87% of max heart rate), with one HIT (zone 3, 88–100% of max heart rate) session per week. After that, a long-term polarized training plan was implemented as outlined below.

Block distribution throughout the year. Each block lasts 1–2 weeks. See the table below for more details.

• 8 LIT blocks with 7–10 sessions per week.
• 11 MIT blocks with 4–6 sessions per week.
• 11 HIT blocks with 4–6 interval sessions per week.
• 19 recovery weeks (7–10 hours of training volume per week).

After each specific intensity block, another intensity block followed. For example, two weeks of HIT were followed by one week of LIT. Recovery weeks were inserted between the different blocks.

Intensity — most common sessions

• Low intensity (LIT)
  • 3–7 hours of easy endurance training
• Medium intensity (MIT)
  • 5–8 reps × 10–15 min intervals
  • Or 40–70 min continuous exercise
• High intensity (HIT)
  • 4–8 reps × 4–6 min
  • Or 3 sets of 13×30/15 sec with 3–4 min rest between sets

Different sessions were performed depending on the intensity level. Heavy strength training was introduced only after nine weeks, starting with two sessions per week to build strength, and later, closer to the competition season, reduced to one session per week to maintain strength. In the last twelve days of the study, the test subject followed a peaking program before the final assessments. Over the 58 weeks, the test subject experienced one week of illness and one week of missed training due to travel.

The cyclist gradually reduced their body weight from 71.3 kg to 68 kg over the year. Now to the impressive part: from the first test to the final test, the cyclist's VO2max increased from 73.8 to 87.0 ml/kg/min — an Awesome improvement. The percentage increase was 18.5% in relative (ml/kg/min) and 12.3% in absolute values (L/min) (including weight loss). Wmax increased in both relative and absolute terms by 19.7% and 14.2% to 7.35 W/kg. W/kg and power output at 3 mmol lactate increased to 4.9 W/kg, which in relative and absolute terms is an increase of 36.1% and 29.3%, respectively. Very impressive numbers — especially considering that one often measures their FTP/threshold at OBLA at 4 mmol and an elite cyclist often hits around 4.6–5 W/kg.

In the strength test, which consisted of six repetitions to exhaustion in a single-leg press, the cyclist increased by 27.3%. Don't forget that the test subject was 37 years old when these tests were performed.

After reviewing the results, we can all probably agree that the numbers are Awesome. But what do they mean for the cyclist and what explains them? Volume is a factor that matters for performance, and the total training volume increased by approximately 50 hours compared to the previous year. However, just over 600 hours in a year is not extremely high for an elite cyclist. The volume increase likely played a role, but we can't say exactly how significant it was.

The results are particularly remarkable considering the cyclist's age. Being able to increase VO2max so late in a career demonstrates that adaptation can continue long after age 25 (in case anyone against all odds thought the body stops adapting at 25 years old :D). Another plausible explanation is that the cyclist had more capacity than previous training managed to stimulate — a latent potential gap.

Looking at the sport's profile, the test subject has moved from national elite to world elite with VO2max test values similar to those seen in Olympic gold medalists in various endurance sports. If you examine the polarized training and blocks closely, you'll see that VO2max increased significantly during the first 18 weeks and then plateaued. However, Wmax continued to rise even after this, likely due to the heavy strength training that was implemented. The test subject had not done heavy strength training before and probably received a substantial “bang for the bucks” here.

To learn more about strength training for cyclists, you can read our previous article on Strength Training for Cyclists.

The training plan was based on accumulated research and observations of elite athletes, highlighting the effectiveness of polarized training: predominantly LIT, with significant blocks of MIT and HIT, and a small but crucial dose of heavy strength training. This could be a great option for athletes who have trained monotonously and non-periodically for a long time—the body needs varied stimuli for new adaptation to occur.

The results mentioned above are also a great example of what a plan focused on continuity, planning, and long-term goals can do for performance. The cyclist had been active since their youth, with a VO2max between 65 and 76.5 ml/kg/min over the past ten years, so there was a solid training background before the study. It's never too late to keep developing and making significant progress!

However, this is a case study on one person, and that must be taken into account. Recommendations cannot be given outright, but take the lessons and be inspired. We were 🙂 Finally, I can recommend further reading. Another Norwegian article on a former football player who switched to cycling and made significant improvements in a short time through changes in training. Link: https://www.olympiatoppen.no/fagstoff/utholdenhet/media3531.media

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