---
title: "Polarised vs Non-Polarised Cycling: New Verdict Just Landed"
date: 2025-05-10
categories: ["Training"]
url: https://www.semiprocycling.com/digest/polarised-vs-non-polarised-cycling-new-verdict-just-landed
author: Damian Ruse (SEMIPRO Cycling)
---
# Polarised vs Non-Polarised Cycling: New Verdict Just Landed

![](https://www.semiprocycling.com/digest/images/8dba96422972baac954ce2cf.webp)

A new, comprehensive meta-analysis has compared polarised (mostly easy, some very hard efforts) and non-polarised training (more evenly distributed intensities) among trained cyclists.

The surprising outcome?

Both methods provide similar improvements in VO2max and time-trial performance. The analysis included data from 797 trained cyclists across 41 studies. It also highlighted that increasing weekly training volume beyond a certain threshold doesn't deliver extra benefits.

The key takeaway:

Prioritise training consistency and intelligent intensity distribution rather than obsessing over total weekly training hours.

Longer durations of structured training positively impact performance more reliably than simply ramping up total volume.

This evidence underscores a crucial insight: there's flexibility in how cyclists can structure training intensity, enabling personalised approaches without compromising results.

Reference: Cove et al. (2025), Journal of Science and Medicine in Sport.

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## On my mind: Digging through dirt

Lately I've been thinking about how the best stuff in life and cycling is always buried deep under a pile of pretty uncomfortable experiences. You know, those moments where you're absolutely cooked, embarrassed, or wondering why you're even trying in the first place.

The tricky thing is, the body you want, the cycling performance you chase, even the life or career goals they're all hidden behind these walls of struggle. It never really changes, does it?