{"id":1494794,"date":"2023-10-19T15:31:32","date_gmt":"2023-10-19T13:31:32","guid":{"rendered":"https:\/\/magazine.bkool.com\/?p=1494794"},"modified":"2023-10-20T11:09:48","modified_gmt":"2023-10-20T09:09:48","slug":"polarised-training-what-is-it-and-how-to-apply-it-to-improve-your-performance","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2023\/10\/19\/polarised-training-what-is-it-and-how-to-apply-it-to-improve-your-performance\/","title":{"rendered":"Polarised training: what is it and how to apply it to improve your performance?"},"content":{"rendered":"\n

A concept that has been capturing attention in the scientific and sporting community due to its outstanding results, especially in endurance disciplines such as cycling, has been polarised training<\/strong>. But what is polarised training, and how can it aid sports performance?<\/p>\n\n\n\n

The essence of polarised training lies in a specific distribution of intensities during training sessions<\/strong>. Its goal is to enhance performance by strategically dividing workload into specific intensity zones<\/strong>. In cycling, where the energy and endurance demands are extremely high, understanding and applying this approach becomes crucial to scaling levels.<\/p>\n\n\n\n

Basic principles of polarised training<\/h2>\n\n\n\n

To delve into the mechanics of polarised training, it’s imperative to understand its intensity zones: low<\/strong>, medium<\/strong>, and high<\/strong>. The low zone, where the majority of training occurs<\/strong> – around 70-80%<\/strong>, focuses on low-intensity but long-duration exercises, designed to develop the athlete’s basic endurance.<\/p>\n\n\n\n

The high zone<\/strong>, covering 15-20%<\/strong>, involves high-intensity training<\/strong>, designed to improve peak performance and anaerobic capacity. Interestingly, the medium zone is intentionally minimised to avoid fatigue and ensure effective recovery.<\/p>\n\n\n\n

These are the benefits of polarised training for athletes<\/h2>\n\n\n\n

When it comes to cycling, efficiency is key<\/strong>. Polarised training optimises the use of muscle fibres, enhances metabolic efficiency, and boosts performance <\/strong>in prolonged endurance tests. Moreover, it reduces the risk of overtraining<\/strong> by alternating periods of low and high intensity, thereby allowing optimal recovery and adaptation of the body.<\/p>\n\n\n\n

How to identify intensity zones<\/h2>\n\n\n\n

Correctly identifying intensity zones is vital. In cycling, threshold tests, such as the maximum effort test or the FTP (Functional Threshold Power) test, are valuable tools to determine personalised training zones based on power and heart rate.<\/p>\n\n\n\n

Methods to apply polarised training to your routine<\/h2>\n\n\n\n

Polarised training has become an invaluable ally for athletes in endurance disciplines, such as cycling, due to its evident benefits in enhancing performance. Now, how is this strategy effectively integrated into the daily training routine and adapted to individual needs?<\/p>\n\n\n\n

First, it’s essential to have clarity about the specific training zones of the polarised method. Remember: a large proportion of training (approximately 70-80%) should be performed in the low-intensity zone (Z1)<\/strong>, while a significantly smaller but crucial percentage (15-20%) takes place in the high-intensity zone (Z3)<\/strong>. Surprisingly, training in the medium intensity zone (Z2) is minimised to avoid excessive stress and ensure recovery.<\/p>\n\n\n\n

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How can BKOOL be incorporated into this type of training?<\/h3>\n\n\n\n

The use of innovative technologies and cycling simulators, like BKOOL<\/strong>, greatly facilitates the incorporation of polarised training into any cyclist’s routine. BKOOL offers users a platform that not only simulates realistic race scenarios but also allows adjusting and controlling training intensity zones<\/strong>, ensuring that cyclists stay within the parameters established for a polarised approach.<\/p>\n\n\n\n

One of the most effective ways to use BKOOL in the context of polarised training might involve dedicated sessions in Z3. That is, using the simulator’s functionalities to create or select routes that challenge your limits<\/strong>, taking you to scenarios that demand maximum effort, and thus, specifically training the high-intensity zone. This could involve steep climbs, sprints, or segments that challenge your power and anaerobic capacity.<\/p>\n\n\n\n

On the other hand, it’s also essential to make the most of sessions in Z1, which, when using BKOOL, could be calmer, flatter routes, where the cyclist can maintain a steady cadence and power<\/strong>, allowing the body to adapt and develop a solid base in terms of aerobic endurance.<\/p>\n\n\n\n

Structure of a polarised training week<\/h2>\n\n\n\n

Let’s look at a simplified example of how a week of polarised training in cycling might be structured:<\/p>\n\n\n\n