Polarized Training in Practice: Dr. Seiler’s Best Practices for Applying 80/20 Training Principles

In this episode of the Fast Talk Podcast from Fast Talk Laboratories, we’re back with the “Jay-Z of exercise physiology”—Dr. Stephen Seiler—for a practical masterclass on how to actually train using the polarized model.

You asked, we listened. This is our most-requested follow-up to Episode 51, where we introduced the science of polarized endurance training. Now we go deeper with:
• Real-world examples
• Training thresholds (LT1 and LT2)
• Weekly planning using the 80/20 model

Whether you’re a master's athlete juggling training around life, or a coach looking to better prescribe volume and intensity, this episode will change how you think about training structure.

🧪 What you'll learn in this episode:
• Why cycling is fundamentally aerobic (and what that means for your workouts)
• How to determine LT1 and LT2 using heart rate and power (including a DIY field test)
• How to set up your 3-zone model the right way—based on physiology, not arbitrary numbers
• How much Zone 1 (easy) training you really need—and why going too hard ruins it
• What the 80/20 principle means in practice, and how to build a weekly polarized training plan

We even use real data from Coach Trevor Connor, a masters athlete and longtime believer in polarized training, to show how this works in a real training schedule.

🎙️ Guest Experts:
• Dr. Stephen Seiler – World-renowned sports scientist who defined the polarized model
• Dr. John Hawley – Leading exercise physiologist and endurance nutrition researcher

📌 Whether you’re tracking your training zones, calculating thresholds, or just tired of junk miles, this episode helps you train smarter—not harder.

👉 Subscribe to Fast Talk Labs for expert interviews, training deep dives, and cutting-edge endurance science.

🌐 Learn more at: https://www.fasttalklabs.com