80/20 Polarized Compliance & Intensity Auditing

Polarized training divides all cardiovascular sessions into distinct heart rate intensity tiers based on blood lactate thresholds. Caden audits every logged activity to ensure easy runs remain conversational while hard interval days deliver maximum speed stimulus.

The Three Intensity Tiers

Low Intensity (Zone 1 and Zone 2). Below Aerobic Threshold. Heart rate remains easy, breathing is relaxed, and energy comes primarily from fatty acid oxidation. Target is eighty percent of total volume. Moderate Intensity (Zone 3). Between Aerobic and Anaerobic Thresholds. This is the grey zone. Effort feels rewarding during the run, but it causes high neural fatigue without unlocking maximum VO2 max gains. Target is zero to five percent of total volume. High Intensity (Zone 4 and Zone 5). Above Anaerobic Threshold. Interval repeats, hill sprints, and race-pace blocks. Target is fifteen to twenty percent of total volume.

Zone Leakage Auditing

When easy recovery runs drift into upper Zone 3 tempo speeds, your body experiences Zone Leakage. Caden flags workouts where heart rate elevated into Zone 3, helping you preserve recovery so your dedicated speed sessions stay explosive.