100% of my rides to the Biergarten are in Z1 and Z2. I'm almost perfect.

"Hammer those 3 days and hope for the best". Pretty much sums up my bike racing journey so far.

Great video Dylan! Took some notes. * Dr. Stephen Seiler coined polarization, did not create it, just observed it with athletes. * Polarized Model was originally based on three zones (low Z1 before LT1, middle, and over LT2). Spending 80% on Z1, and 20% over LT2 * 25 years later he believes low stress zone and high stress zone. So 80% in Z1 and 20% in both z2/3 (his model, not actual power zones) * Hate to say it but elite athletes train a lot. No ways to bypass it. * Sustainable training plan is the most effective * Put ego aside. If it’s an easy day GO EASY. Seiler witnesses it all the time on group rides and Zwift. * Data shows Polarized training is effective starting at 6-7 hours a week of training * Most common problem with average age groupers is they train too hard / overtrain * If you’re truly tired, take a off day. * Pyramidal training is just as effective, as it’s deemed in the high stress zone. Lot of the times. A polarized power workout is similar in heart rate as a pyramidal workout. * Periodization can occur with polarized, race pace workouts. Linear progression. Ex. If I’m targeted a 5 min climb in a Zwift race at 6.0 watt/kg maybe start with 1 minute intervals, 2,3,4.etc. * Low stress workouts (recover in 24 hours) * High stress workouts (recovery takes longer) * HR is meh, however Seiler is currently studying breathing metrics

"Intensity Discipline" - great term. "your easy rides are too hard and your hard rides are too easy" was the old saying.

I'm 66 years old. I don't race but I am a serious recreational cyclist and I am currently training for an event called La Marmotte in the French Alps in July which I have completed twice previously some years ago. This year I have been training using a polarized model having followed a lot of Dr Seiler's advice. I must say that I am probably in the best shape I have been for years and I put a lot of that down to polarized training enabling me to recover better and train really hard maybe twice a week. I guess I'm lucky being retired I can ride on average up to 20 hours hours per week so I can accommodate the PT model easily. Your videos have really helped me as well Dylan especially encouraging me to start weight training. Just to add, I bought a power meter for the first time this year and that has really contributed to my ability to judge and control my training sessions, both hard and easy. One thing it has really brought home to me is it's amazing how easy it is to go too hard.

I like the polarized approach. Before i was doing a lot of sweet spot, could not sustain that very long term. Keeping it simple, easy workouts easy, hard workouts hard 👌

Great interview! Thanks for putting this together!

Thank you Dylan and Stephen! So thankful for what you both do in general and this is one of your best!

A new high in your row of already great videos Dylan!!! Thank you for taking the time and energy to produce actual coherent content and not just random Instagram clips

Such a great interview, thanks Dylan!

Awesome video, Dylan! Thanks.

Absolutely golden. Thanks for the video and talking with Dr. Seiler, Dylan!

Dylan your videos are always educational and well presented. Thanks

Wow! Another great groundbreaking video! Thank you so much for this content Dylan!

Watching this was such a good use of my time and I am fairly certain I will watch it again. Thanks to both of you!

Great video, you have a great channel and appreciate the effort you put into it. This interview and the Silca one has been a great addition. I've learned a lot and look forward to learning more.

Dylan and dr. Seiler together in a video? BHD too? This is going to be great!

Great Video Dylan! Awesome topic

Awe man! That was way too short a video! Excellent questions and thought provoking answers. Much respect to both and thanks for going the extra mile to bring this great man onto your channel. Maybe a Part 2 and 3?

Great content, knowledge is everything, always love to learn the science behind what makes it all better!

Really excellent interview with a thoughtful, experienced, and evidence-seeking researcher.

Nailed it! Start out steady easy, drilling it bc you feel good deep into the ride. Discipline is key 👌🏻

Now I want the counter vid where BHD Q&A's Trainer Road. #TRUTH

Thanks Dylan and Dr Stephen! Great video ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

Thanks Dylan for making and posting this helpful video, i have always thought after watching a few of Dr Sealer's interviews he has a great way of coming across and being understood.

Very informative; great viedo! So much wisdom was shared in this one. Thank you.

Great stuff Mr Dillon. Nice job! I am impressed with your presentation as it has developed over the years and hope success, as you choose to define it, comes your way. I appreciate your work!

Just EXCELLENT LECTURE! Thanks DJ!

Gold. Those that recognize this will understand it. Thanks for sharing

Thanks a lot Dylan, this is super helpful. My former Waterpolo coach (also an MD) in the early 90s would do the Pyramid in the summer. 8 hours, 5 hours and 3 hours training pyramid throughout the week. The only problem was the intensity was mostly higher than it should. Opening and closing mTOR is a sound strategy to have both growth and longevity.

Imo your most valuable video 🤗🤗🤗 Deserves widespread attention 👍👍

Thank you and Dr Seiler for this video and info!!

DJ has the most relevant cycling focused videos and tutorial I have seen so far. Thanks for sharing.

Dylan, I've enjoyed all of your videos. The ideal mix of science and sports. Keep up the good work !

was missing this videos! way to go Dylan!

always happy listening Seiler, getting the popcorn!

Great video. Well done from all angles.

As an aside I remember reading Bernaud Hinault's training book in the late 80s where he suggested reducing the chainring sizes as a way of lowering the intensity of rides, using as low as a 48 in winter. Of course no power meters then on road bikes and the racing season was very different to now. The principle stands that what we call polarized training was very much the standard philosophy in those days. Power meters & modern ex. physiology have allowed us to redefine and refine this.

Great video! I've always had an interest in this training perspective since I read an article with Dave Scott, the triathlete, back in the 90s. Even then he said that athletes trained too much in the middle and not enough at the low end if they were endurance athletes. In rowing, which I am more familiar with as a coach, I know how much "base work" is important and how too often people are quick to do lots of mid-intensity or high-intensity training. It often leads to injury, burnout, and just a lack of results... especially if the goal is to develop the athlete over time, and not simply go for the quick medals.

Thais video is fantastically helpful. Thank you.

Really great interview..congratulations

Great video, love how open Dr. Seiler is to questioning his own understanding of the subject. I love that line that he said about "I guess I invented the term 'polarized training', and I've been doing research ever since to figure out what that term means". I've had such a better experience with cycling training this year, trying my best to adapt this training philosophy into a wildly variable training schedule where sometimes I have 6 hours in a week, and others I can get up to 12 hours. As the weather has gotten better, I've found myself doing one or two hard rides a week, between 1-2 hours each, with the goal of getting 20-35 minutes of time above threshold. Short rides, I'll do shorter anaerobic efforts, longer rides I'll try to do 3x8 or 5x5 VO2 intervals. Everything else is endurance, often times indoors while studying. I've found that going more polarized has really helped to manage the sympathetic stress, like I don't feel like I'm cratering and burning out. It's more tantalizing to get on the bike to see what I can achieve in that one or two intense rides each week, as opposed to just clipping in and saying "okay, time to ride the pain train again". Managing fatigue also helps me be less of a grumpy a--hole all the time, so that's another benefit of polarized training.

Thank you for great videos you keep producing for years already! I must say though, that despite your interview partners being highly competent, as far as the video presentation skills goes, none of them come anywhere near you. If I might suggest, a summary, in your words, and at your talking speed, at the end of every such interview video would be hugely appreciated. 😁

Been learning from Dylan for 2 years . Received a 33rd finished tulsa tough best so far. Keep the I Content coming . I appreciate you

This is by far one of your best videos. it is true most train too hard and turn a training ride into some half ass bike race. I have seen world class runners out training and if they come to a hill; they walk. most of the top cross country skiers that I have skied with almost never go hard. Anyway, thank you for your great advice in all your videos.

Awesome, fascinating video. I'm translating my perspectives from bike racing since the 1980s and this is a great piece tied into other new thoughts on training that I've bumped up against.

Excellent content as usual! 🤘🏻

This was just great.... Johnson & Seiler on a sport's physiology video is as good as watching the new Obi-Wan episodes👌🏼💯 These interviews are pure gold. Thank you very much for this efforts Dylan. 👏🏼👏🏼👏🏼

Very interesting interview - thanks. Coincidentally, I've found myself riding in my Z2 (avg for the ride) for most of my weekly sessions (say, 4 of 6 days). The other ride sessions are generally VO2 workouts using hill repeats (90 - 120 sec climbs). I've been thinking about adding over/under and sweet spot sessions, but at 64 yrs of age, those sessions are hard to recover from, though I'll still try to add these types of workouts to my 20% at intensity (polarized distribution) as the summer unfolds. Ride well at Unbound!

An important video, well done. It’s important to remember that high volume low intensity work has its limits and if not cycled or blocked while lead to burnout and bad form.

very interesting .... what I find fascinating is the role 'fatigue' and the management of it has in terms of being able to front up to sessions as fresh (ish) as possible to offer the most training benefit. essentially polarized is acknowledging the possible stress gains vs the fatigue overhang from sessions and their impact over time on training outcomes. a longer view. and in many ways similar to what happens in a long race i.e. management of energy/efforts to be the freshest when it counts.

Is it acceptable to do most of your high intensity efforts in one discipline (running), and more of your low intensity work in another (cycling), if you are a multi sport athlete? I am fascinated by your videos! I find the content to be very informative, and factual. An often uncommon combination on KZfaq. Thanks for sharing your knowledge and passion.

Great video Dylan love your channel you provide good training information good overall information and your guests supplement that so Props to you and your efforts to bring cycling information to the average cyclist thanks

I used to get sore after 4-5hr rides, since I started with Z2-Z3 riding keeping my HR at 140-155bpm, I have felt better after long rides no more sore legs and I noticed increased endurance and power.

Now this is a great video

What an amazing and informative video - I have been training what what I feel is high intensity. This makes me thing I should switch it up to train at low intensity and add in a coup of hours of high intensity sessions.

Great Interview :)

thanks, great job!

Thanks for sharing purhaps this sums it up. If We choose too ride from sun up to sun down a person needs too go the distance. Max out along the way you'll struggle too make to the end of the day. If We want too go """our""" distance its much much easier too do it at """our""" pace... dont forget,,, sun up too sun down,,, and the same distance the next day for the full 26 days with 4 days off that month. To go the distance requires """our""" steady pace all day long... Can you ride everyday for the rest of your life without getting burned out... That's how I see it... If there is some energy in the tank at the end of the day and your body gives you the ok too burn off some extra """leaving""" enough energy in the tank too get going the next sun up,,, We will reap the rewards of another full day,,, day after day for ones entire life time... Yes/ No

Great video, it was a kick up the backside for me ! I do "easy rides" right up to the moment that someone overtakes me or there's a hill or a tail wind where I could get a PB. My polarized training ends up being 80% hard and 20% exhausted. OK, I get the message !

Muito bom!! Parabéns pelos ótimos vídeos!

I ride exclusively in Z1, and I am super recovered all the time. Try it.

A lot of learnings! Thankyou Sir Dylan! - Shagne Yao

I follow "80/20 endurance" plans, they have a 80/20 piramidal intensity distribution. I love their plans.

Great video! I can't wait to see entire interview. I guess I fell behind on the polarized model because I thought the idea was to entirely avoid the "zone 2" (between LT1 and LT2). Now that it is being described as below LT1 or above LT1 then does it matter how much time is spent between LT1 and LT2 as compared to above LT2? btw- even though I have been trying to do the original polarized training I have found that I did have much time between LT1 and LT2 giving something similar to a 65, 15 and 20% time in zones rather than 80/20. With the change in definition, I guess I need to increase time below LT1 and not be so worried about time between LT1 and LT2 or over LT2.

Thank u for sharing

A couple years ago, GCN came out with a video on Uphill Hour Challenge. How does and hour of Hill Climbing compare to Intervals. I just did an Uphill Hour session last week. I found I could consistently maintain a heart rate climbing hills by adjusting my effort/gear. I didn't have to watch a timer to "Start the Next Interval" and my heart rate was consistent through out as opposed to peaking and recovering. BTW I have lots of hills and mountains around my place.

If you are interested in following a polarized/pyramidal training plan check out what I have to offer here: Trainingpeaks users: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans Today's Plan users: store.dylanjohnsontraining.com/

The difference between a wise athlete and everybody else: Knowing when enough is enough. Was ground breaking when I finally cracked and listened to the elders. To sum up their advice: 80/20 rule. 20% of the riding should be focused and targeted at certain zones and intervals and all else is rest and recovery. All those young bucks out there slinging their wheels, sprinting, and riding 4+hours hammering all the way. For what? I learned it was in vain. Same thing as quality vs quantity. Being smart. When training becomes "hard" or "not fun" or mentally taxing - the mind body connection is lost. Train with a plan. Just like in strength training. Always leave with a little left in the tank. Respecting rest. The quality of intervals and intensity is KEY. Hitting the targeted interval times is more important than doing 1 last one that you can't complete. When I started to follow the wise, old riders of years past - it was game changing. They know what's up.

Thank you

Awesome video. I've resisted polarized training ever since I've become aware of it because I only ride 10 hours a week. But he says it will still work for a 5 to 10 hour week. Maybe I'll enjoy my rides even more now if I take it easy more often.

🚨One thing that many get wrong (I know I did initially) is that Dr. Sieler's percentage are *NOT* TIME IN ZONE.. the percentages are in percent of workouts where goal is z1 or 3... example: 4 workouts where the goal is endurance and one where you do higher intensity interval training... again these are NOT time in zone percentages! Dr Sieler estimate time in zone likely closer to 90-95% endurance.

Mega video lovely it …. Keep the good video coming your smashing then recently love all your content, educational without being to nerdy and confusing

This video is what I've been trying to move to over the last couple months. I've been doing long and lows on my ebike 2 days out of the week where I just spin for 3 or 4 hours. Adding an ebike to the stable just for low intensity days has really helped my over all endurance and it seems like every time I get out on my XC bike for a ride I shatter my PRs.

Omg you are back :)

Good talk Rusty!

A two zone model is logic.The point is that to be able to do your intensity training at high intensity and improve, you need to feel fresh enough to do it. The mistaje many people make is to do endurance to hard. Ideal is low Z2. If you are exoerienced and not chasing your ego, you can feel what intensity and duration you should be doing.

Hi Dylan, Thanks for another epic vid. It may be coming up in the next vids; did you and Dr. Seiler talk through estimating zones by RPE and/or breathing rates? We get bombarded with various templates i.e. 220-age and MAF 180-age (recently went to Aerobic Capacity training with Chris Hinshaw - would be an epic guest too!) and I find depending on various influences my HR does not necessarily reflect how I'm performing during training. Thanks! Frenchy. Get you a beer in Brevard or Hendersonville or Sierra or...

Hey Dylan, Always great content and Information to help us sharpen our training efforts. Can you go into more detail on how to determine our Zone 1 Levels we should be shooting for when following this training mindset Thanks Russ

Great to hear Stephen use the figure 3-4 hours p/w as time-crunched where there would be little benefit in z2 training. I hear so many people say I only have 8-10 hours to train so no point in doing z2 which I have long disagreed with

Great interview - Dr. Seiler is at the top of the field of exercise science. I’ve personally noticed great results by increasing volume - but I’m retired & have the luxury of time. Volume is my secret weapon - you can get really strong with lots of low-intensity riding, but we’re talking 300 mi/wk.

Excellent, interview. Dylan you asked great questions. The concept of “recovery clock” was brought up. I would like to learn more about this and how to manage it. For instance, can a low intensity ride be part of a recovery protocol ?

Dr Stephen Legend

i love this channel

Great stuff here DJ…🍻

Love a guy who knows that recovery days can be used for real life stuff when you're not a pro rider, Paying bills, coaching kid's soccer league, etc.

Thanks Dylan, always solid content.

Great vid! So much eye openers about intensity levels! Maybe an idea for future topic: - optimal recovery strategies -inflammation and recovery / performance Correct me if I'm wrong; After exercise, the body experiences loads of stress ( do notice it and even my watch tells me to relax :P). i believe this peak in stress causes some type of inflammatory response right? and in turn, this stress / imflammatory response is a signal for the body to improve, get stronger etc? Cold baths / showers have been shown to reduce inflammation and aid recovery, but if it 'blunts' the inflammatory response, wouldn't it limit progress also? This reasoning would be applicable to any inflammation / stress reducing methods or foods. If anyone already knows the answer, please let me know. Otherwise, I would love to see Dylan dive into recovery and growth, inflammation and stress. Cheers!

Getting other Sh17 Done is huge, as good as cycling is at clearing the mind it works better when Sh17 isn't still waiting for you afterwards 😁👍

My wife driver side wiper stopped working this morning. I confirmed the fault. Watched this video and bought the part straight away. Cheers!

Love the Seth James Demoor footage 💕

Under/overs - Hi Dylan, I love your vids, top quality. MvdP said in an interview that his fave workout is under/overs but there is very little info on these online. Maybe a video idea????

I really like the content you've been doing. I hope you will tackle how to operationalize polarized training. How do we use relative perceived exertion (RPE), heart rate, or power to be sure we are in Z1? I don't know how to tell when I move past LT1 or LT2. Thanks for so much great information presented in a very easily consumed way!

Great work Dylan! I was hoping that you would get Steven Seiler to the microphone.

This makes a lot of sense, I used to injure myself constantly by hitting the gym/ trail/ road HARD IN THE PAINT. Now I go more often, for less time and less weight, with better results.

An interesting conversation would be talking about disseminating sports watch data about "Training Readiness" "Recovery Time", etc for the regular world endurance athlete (like myself).

For a non pro the main issue is to find the hours needed. I manage about 10h/week in total including an hour of strength training and 1-2h of running. I always try getting a 4h low intensity (65% of FTP) weekend ride and the rest is a mix of intervals, tempo and the weekly hard groupride if there is no race that week. Wish I had more time for training and I work too close to home for the bike commute to add anything.

This was great. So…when’s the next one?

I trained 400 miles a week in Santa Cruz CA and only rode at racing pace was 2-5 percent of my rides. I had read the book about Long Slow Distance Training by Dr Van Akins

Quality interview, much more informative than GTN’s recent interview.