Primal Endurance Podcast

How To Correctly Polarize "80/20" Your Training

Mar 15, 2024
Dive into the world of polarized training, where the 80/20 principle shines! Discover how the majority of elite athletes train at comfortable paces, ensuring optimal aerobic conditioning. Learn to use heart rate monitoring effectively during workouts and the importance of testing your progress. Explore the benefits of building a solid aerobic foundation before tackling high-intensity sessions. Plus, find out how proper nutrition can enhance your endurance training. It's a game-changer for both serious athletes and recreational runners!
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INSIGHT

True Meaning Of 80/20 Training

  • Polarized training means doing 80% of workouts at comfortable paces and 20% as high intensity sessions.
  • Elite endurance athletes avoid medium intensity chronic cardio, focusing on clear aerobic and high-intensity splits.
ADVICE

Use Talk Test For Heart Rate

  • Monitor your heart rate and stay at or below fat max heart rate for aerobic endurance training.
  • Use the talk test by reciting the alphabet or chatting to avoid exceeding your aerobic heart rate zone.
ADVICE

Correctly Define 80/20 Training

  • 80/20 means 20% of your workouts—not total time or mileage—are high intensity sessions.
  • During interval workouts, most time is still comfortable pace for warm-ups and recoveries, not all high intensity.
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