Understanding Low intensity training

Well, you got that wrong. But I can understand why. The correct information got burried in a lot of incorrect interpretations…
It originates from a question asked by an interviewer to Seiler:
"What would Polarized training, 80/20, look like if you put it in a TIZ tabel? was the question.
Seiler’s response: “Ooh, it will look more like 90/10 or even a bit higher”
And he meant: if you do Polarized correctly, the TIZ will not look like 80/20 but more like 90/10. He never said that 90/10 was the way to go to design a Polarized plan.

And people started to interpret that as if Polarized should be a TIZ distribution of 90/10. But it is perfectly possible to make a plan with 90/10 distribution that has nothing to do with Polarized.

Seiler realized this not so long ago and made a video where he explains again the basic principles of Polarized, with a better terminology and making it even more simple.

80/20 distribution based on number off sessions
2 workout categories (and no longer 3): Easy and Hard
Easy is below AeT, Hard is above AeT (he no longer advocates Z2 should be avoided)
And any session can become a hard one if the duration gets long. That’s the part that you have to judge by RPE.
The Hard workouts vary from Coggan power zone 3 to 6 and you choose them depending on the kind of events you’re training for and the training block you’re in.

People training for long events will focus more Tempo and Threshold, while crit riders will focus more on VO2max and Anaerobic.
While in a Base block, you will rather do Tempo, Sweetspot iso VO2max. But in a Peak block, you will choose the higher intensities.

That’s a totally different story compared to doing 90% of your time below AeT and the other 10% at Vo2max or higher intensity.
Video has been posted before:

And now I just have to wait until someone starts flaming me :upside_down_face:

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