Polarized training in endurance sports: A systematic review

Abstract

Objectives. To review the literature that exists around the effects of polarized training distributions on endurance sport performance, particularly studies that compare the mentioned distribution with other commonly used such as threshold training. Methodology. Two independent researchers performed a search within four different databases using the terms “Polarized training” AND “Performance”. Full text articles that studied the effects of polarized training distributions of at least six weeks of duration were included in the review. Polarized training was defined as at least 60% of the training time below ventilatory threshold 1 and no more than 20% of the time above ventilatory threshold 2. In all the studies performance measures were performed before and after the intervention protocol. The search was performed up to and including 1st December 2018. Results. 6 studies including a total of 153 subjects were included in the final review. Four of the studies showed significant improvements over the control groups in the parameters measured in the studies. One of the studies did not include a control group but also showed significant improvements after the training program. The last study did not find any significant differences between the intervention and control groups. Conclusions. Polarized training is an optimal load distribution method in endurance sports, with results almost always superior to those obtained through other common distributions such as threshold training. More research is needed in order to validate the results obtained in this review.

Keywords

• Polarized training
• endurance
• performance