Sweet Spot vs. Polarized Training: Which Makes You Faster? The Science

Polarized and sweet spot training could not be more different and yet the two are both very popular training methods amongst cyclists. Which one actually has the science to back it up though?

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Studies I used in this video:

[MrMaxlo]

Backwards Hat Dylan always says what I am thinking

[graffixus]

I only need one zone, the hard enough to drop you zone. That's it, research done! Thanks BHD I can always count on you.

[nicholasmasciaga]

Not the content we deserve but the content we need

[phuckle]

BHD needs to have his own training plans available on Training Peaks

[PatrickLino]

This is by far the best cycling training channel on YouTube. I've learned so much and have seen significant fitness/power gains in my own training. Thanks Dylan!

[stephenweber]

Would be awesome to see you and coach Chad from TR on a podcast episode together. There's definitely merit to both your viewpoints and the difference in opinions would make for some really useful content.

[Juan-xbbz]

Dylan, thanks very much for this video. Despite all the available science, it is difficult to find a clear comparison between approaches with sound references to science.
With your last bit on pyramidal and conclusions throughout I think you really nailed it.
Overall, I take away that polarized is the way to go, but with sweet spot time actually considered within the 20% time of high intensity.
So do 80% below LT1 and the rest above, individualizing proportions of Z2 and Z3 in the three-zone model depending on your overall objectives, where in the season you are, how tired you are in that day, and the characteristics of your event.
Thanks so much!

[richjlaw]

Similar to Eric and others comments below, none of the studies seem to test the mixed periodization that actually exists in many training plans; e.g. that there is a SS centric build phase, followed by a more polarized race prep phase. Personally, from years of trying different things, I think, for most time limited amateur cyclists, this is actually what works best and builds the most rounded athlete; i.e. both speed and endurance. These phases can be repeated 2-3 times a year. A lot of polarized studies focus on professional athletes that are doing roughly double the hours that amateurs can afford, hence benefit more from the sheer length of their z1 workouts. One other point though; I think a lot of amateurs also think z1 in a 3 zone model, means noodling around at z1 in a 5 zone model. Actually if you read the polarized studies and look where the pros are actually training, "z1" is mid-high z2 in a 5 zone model - i.e. aiming for just below/at that LT1 line.

[patricklaureys]

I have a friend who started doing polarized training for triathlon, back in 2006. Everyone thought he was crazy until race season started.

[danieltscharnuter]

Zone 2 is the most fun to do. Now that it has turned winter and I am lifting, I really started appreciating Zone 1. Zone 1 is my new favorite!

[ericflanders]

A couple of clarifications here. First, SST as popularized by Trainerroad is an alternative base training protocol for cyclists unable to train more than 10 hours per week. SST is meant to provide the best bang for your buck during the base period only, and is only claimed to be optimal when training time is constrained ~10 hours. After completing a sweet spot base phase, users move on to a build phase that is roughly 80/20, so the burning question is not whether SST or Polarized makes you faster, but whether SST-->Polarized makes you faster than Traditional Base-->Polarized. Otherwise we are just rehearsing the Threshold training v. Polarized literature, which has mostly pronounced in favor of Polarized going back quite a few years. Second, zone two in a three zone model does not adequately define sweet spot as prescribed by most training plans. If LT1 is ~75% of FTP and LT2 is FTP or just below, then zone 2 is far too broad to be equated with sweet spot. Most prescriptions place sweet spot between 88% and 94% - specifically not upper endurance/tempo (75-85%) and specifically not threshold 95-100%. Proponents of sweet spot claim that training within this narrow range offers benefits to threshold power and TTE that upper endurance/tempo do not, while simultaneously building base fitness in way that threshold training does not. This dual effect is precisely why SS is prized as a major training efficiency during the base phase. Hopefully future research will evaluate these claims and determine what the tradeoffs are over traditional base/build.

[extrospective]

I think sweetspot has its place in base/build phases, and then working into polarised blocks the closer it gets to race season

[sillem]

7:20 is so god damn true. I was riding with trainerroad for couple months in this year, and although during their sweetspot base is saw 20 ftp improvement, the next phase killed me. I was definitely underperforming, and came back to polarised training. Maybe this is personal, because many people see good results with Sweetspot, but for me base phase of crunching 10-20 hours a week is necessary to mentally rest. Also doing strength training (that I guess everyone in this channel does) is almost impossible with sweetspot base, while with zone 1 it is quite chill (my legs do not hurt as much after 2h+ endurance ride from dms)

[willhogarth]

Great Vid. I did a lot of SS (TR) last year for a very hilly IM, had my worst performance in 15years. Looking to go a lot more 8020 this year. I think it will give more consistency to my training. Too much SS just seemed to build fatigue and leave me open to illness and injury

[milwaukee.wolves]

This literally turned my world upside down... I need to do significantly more reading on this from the articles you posted, as I'm hesitant to change up my TrainerRoad SweetSpot plan (but if the science is there, then there is no excuse not to). Thanks for this man, your channel has had some seriously positive impact on many peoples' lives. Keep it up!

[kevinhwang]

Thanks Dylan! Answered what I was questioning about my approach. Too many trainer road videos and not enough of yours.

[sarapuharich]

I love bro boy’s reaction. I have such a hard time staying at zone 1, but you have convinced me to do so more often

[MarcusM]

thanks for this profound video. truly helps in planning training. digged myself into a hole of severe overtraining with nasty symptoms by excessive sweetspot last winter. feeling much better with polarized since summer.

[guglio]

Backwards Hat Dylan is all we need. Just listen, laugh and remember not to do as he says. Simple.

[timcoffey]

What a great video Dylan. I’m so glad you found this info for me. This will help me achieve my goals in 2021. I don’t know what I would do without you big dyl