Unlocking Your Cycling Potential with Polarised Training

Joby Ingram-Dodd

03 Jun 2025 — 1 min read

In the ever-spinning world of cycling science, one approach has steadily pedaled its way to the forefront of performance optimisation: polarised training. The latest research in 2025 continues to back this method as a key to boosting endurance, power, and resilience on the bike — without burning you out or turning your legs to linguine.

What is Polarised Training?

Polarised training involves splitting your workouts into two extremes:

80% low intensity (Zone 1–2)
20% high intensity (Zone 4–5)

Crucially, it skips the grey area in the middle — those moderately hard sessions that feel productive but don’t yield great returns on adaptation. Think of it as either sipping tea or wrestling a lion, but never jogging to catch a bus.

Why It Works

According to a 2024 meta-analysis in the Journal of Science and Cycling, polarised training outperforms threshold or high-intensity interval models in improving VO₂ max, time-to-exhaustion, and lactate threshold. The secret lies in allowing enough recovery between intense sessions while building a robust aerobic base.

Weekly Example for Enthusiastic Amateurs

Here’s a sample polarised week for someone riding 6–8 hours:

Monday: Rest or 1 hour recovery spin
Tuesday: HIIT – 4x5 mins at Zone 5 (max sustainable power), 5 min rest between
Wednesday: 90 mins Zone 2 – keep your heart rate chatty
Thursday: 2 hours Zone 2 – throw in a coffee stop, you’ve earned it
Friday: Rest or yoga (or both if you’re feeling ambitious)
Saturday: Over-unders – 3x10 mins alternating 2 mins at FTP (Zone 4) and 2 mins below (Zone 2)
Sunday: Long ride, 3+ hours Zone 2 – scenic route encouraged

Final Thoughts

Polarised training is not about doing less — it’s about doing smart. By embracing the easy rides and hitting the hard ones properly, you’ll ride further, faster, and with fewer tantrums at traffic lights. Just don’t forget your snacks — no one ever bonked their way to greatness.

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