Stephen Seiler, PhD, is known for his research on how elite endurance athletes actually train. In this research, he discovered that most endurance athletes spend the majority of their training time (~90%) at very low intensities (below the first lactate/ventilatory threshold) with most of the remainder of the training time spent at high intensities (above the second lactate/ventilatory threshold), with little time spent in between. This training intensity distribution has become popularised and known as 'polarised training'.   IN THIS EPISODE YOU'LL LEARN ABOUT: -What is polarised training, and what is the evidence behind it? -Polarised training and "pyramidal training" - the nuances of training for different kinds of endurance sports and events -Does polarised training work for time-limited age group triathletes? -How to set up your training zones and intensities correctly (and the dangers of short-cutting FTP-tests) -Triathlon-specific considerations with polarised training   SHOWNOTES: https://scientifictriathlon.com/tts177/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!   ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.   LINKS AND RESOURCES: Stephen's ResearchGate profile Stephen's Twitter profile Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154 World Champions keep things simple: training masterclass with Joel Filliol | EP#172 The Training Characteristics of the World's Most Successful Female Cross-Country Skier Seiler's Hierarchy of Endurance Training Needs. Does Polarized Training Improve Performance in Recreational Runners? Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution? Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes? Intervals, Thresholds, and Long Slow Distance:  the Role of Intensity and Duration in Endurance Training RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.