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Is polarized training the best type of training? | #19 ft. Jonah Rosner CSCS, M.Sc.

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In this episode, Phil and Jonah discuss the concept of polarized training and whether it is the best approach for all athletes. They start by recapping Jonah's experience at the New York Marathon and the inspiring culture of running. They then define polarized and pyramidal training and discuss the importance of specificity in training. The conversation shifts to the periodization of training intensity distribution and the role of technology in monitoring training. They emphasize the pitfalls of overtraining and the benefits of individualized coaching.


1) Polarized training may not be the best approach for all athletes and all phases of training.

2) Specificity is key in training for endurance events, and training at race-specific intensities is important for optimal performance.

3) Periodizing training intensity distribution based on the phase of training and individual goals is crucial for success.

4) Technology can be a useful tool in monitoring training intensity, but it should be used in conjunction with other factors such as physiological response and performance output.

5) Individualized coaching can help athletes navigate the complexities of training and optimize their performance.


Great paper discussing training intensity distributions -

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00:00 Introduction and New York Marathon Recap

03:00 The Culture of Running and Community Support

08:00 Understanding Polarized and Pyramidal Training

13:00 The Importance of Specificity in Training

20:00 Periodizing Training Intensity Distribution

25:00 The Role of Technology in Monitoring Training Intensity

29:00 The Pitfalls of Overtraining and the Benefits of Individualized Coaching

31:00 Summary and Closing Remarks

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