Polarised Training
What is Polarised Training?
Polarised training is the dominant training model in elite rowing and endurance sport. The principle is simple: most training should be genuinely easy (UT2), and the remaining hard sessions should be genuinely hard (AT/TR/AN). The moderate "grey zone" between easy and hard (UT1/threshold) should make up only a small fraction of total volume. Research consistently shows that polarised training produces better endurance adaptations than threshold-focused or evenly distributed training. The reason: easy training develops the aerobic base without accumulated fatigue, while hard sessions provide the high-intensity stimulus needed for VO2 max and speed development. The grey zone provides a moderate stimulus but creates disproportionate fatigue.
How Watta Uses Polarised Training
Watta's Effort Score helps enforce polarised training. By tracking each session's score and zone (Recovery, Building, Training, Peak), you can verify that the majority of your sessions fall in the Recovery/Building zones (easy) with targeted sessions in Training/Peak zones (hard). If most sessions cluster in the "Building" zone, you may be training too hard on easy days.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
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