TP is roughly equal to LT2 and FTP for all intents and purposes. Strain below Threshold Power (TP) is considered Low Intensity Strain and strain above TP is considered a combination of High and Peak Intensity Strain. The three Xert systems act integratively across many physiological systems.
Whether it be VO2, neuromuscular, aerobic, anaerobic, etc., strain can be quantified as work performed relative to MPA and the strain of exercise (and thus the benefits of fitness gains from adaptation) must be allocated to one or more of these three systems. Xert uses strain to quantify overall training rather than work performed (i.e. Recall that since an athlete’s power curve can be determined with three parameters – termed a fitness signature – an athlete’s ability to perform according to their power duration relationship is thus governed by three systems – peak, high and low – and all training will integrate into one more of these systems. Instead, it uses the concept of Focus and work/strain allocation ratios. Xert doesn’t use the concept of zones directly. It is polarized because no or very little threshold training is prescribed. the ratio of low intensity training to high intensity training. Polarized training suggests that 80% of your training should be in Zone 1 and 20% of your training should be in Zone 3, where this 80:20 rule applies to the time you spend performing training, i.e. This is referred to as the Threshold zone. Zone 2 is any intensity between Zone 1 and Zone 3. In some definitions, LT2 is the intensity at which lactate concentrations are 4 mmol although this is often used as a convenience since MLSS often occurs near this level … but not always. This is sometimes referred to as Maximal Lactate Steady State or MLSS. The most common definition of LT2 is the highest intensity where lactate levels do not continuously rise. Zone 3 is any intensity above your second lactate threshold or LT2. During exercise, this is often seen as the intensity where breathing rate starts to noticeably increase and speaking just starts to become affected. The most common definition of LT1 is the intensity at which your lactate concentration increases by more than 1 mmol above baseline levels. Zone 1 is any intensity below your first lactate threshold or LT1. Polarized zones use physiological concepts to define zone boundaries. We also define FTP to be roughly equivalent to LT2, from a zone definition standpoint (see below). Threshold training is defined between 90-105% of FTP. As you can see from the above chart, sweet spot is defined as training at the upper Zone 3 / lower Zone 4 between 83-90% of FTP, although there are others that use alternatives ranging from 75% to 97% FTP. In this post, we’re going to use a 7-Zone %FTP-based system to characterize SST. But still, there are some that have found this training to be lacking and did not see great results with it.įor sake of clarity, we’re going to define these modes so that we can make it clear what is being talked about and to put them into context using Xert terminology. These days, the new thing appears to be polarized training, as the way athletes should be training. Some get great results whereas other see it as a black hole, where it defeats gains obtained previously.
For some athletes, sweetspot training (SST) is too hard, requiring too much concentration whereas for others find it is too easy and are not getting the gains they are looking for. There have been some that advocate for sweetspot/ threshold training and others that advocate for polarized training. Researchers, coaches and sports scientists continue to discuss and evaluate various traditional and alternative forms of training, sometimes quite vocally.
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