The phrase refers to a coaching routine, usually accessed as a transportable doc format (PDF), the place roughly 80% of operating is carried out at a low depth and the remaining 20% at a excessive depth. This strategy to coaching includes a big quantity of easy-paced runs supplemented with centered, intense interval or threshold work. A downloadable doc formatted as a PDF sometimes outlines the specifics of such a program, together with weekly mileage, forms of exercises, and pacing pointers.
Adherence to this distribution of effort is recommended to optimize physiological diversifications, probably resulting in improved endurance efficiency and diminished danger of overtraining. Historic context reveals that the precept of polarized coaching, the place efforts are concentrated at very low and really excessive intensities, has been investigated for its potential advantages in endurance sports activities. Its utility to operating, usually detailed in structured coaching schedules, goals to maximise cardio improvement whereas minimizing stress and fatigue from persistently onerous efforts.
