ArticleFrontiers in physiology2024
Six weeks of polarized functional interval training with large training load reductions does not affect performance gains compared to traditional workouts.
Article in Frontiers in physiology, 2024. The graph could read no effect estimate from its abstract, so it casts no vote on the map. Cited by 4 papers, 1 of them a synthesis that pooled it.
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Who cites it
4 citing papers in PubMed, 1 synthesis or guideline pooled it.
- Optimizing Post-activation Performance Enhancement in Athletic Tasks: A Systematic Review with Meta-analysis for Prescription Variables and Research Methods.Sports medicine (Auckland, N.Z.) · 2025Pooled it
- Effects of a nutritional supplement containing fish protein, vitamin D, and ω3 fatty acids, taken during high-intensity functional training, on physical performance in recreationally trained individuals: a randomized controlled trial.European journal of nutrition · 2026Trial
- Optimizing High-Intensity Functional Training Performance: Individualized Load Prescription vs. Standardized Weights.Sports (Basel, Switzerland) · 2026Article
- Block periodization vs. traditional periodization in high-intensity functional training: a randomized crossover study.Frontiers in physiology · 2026Article
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Authors and funding
9 authors.
Funding
No grant is acknowledged in the PubMed record.
Abstract
Purpose: High-intensity functional interval training (HIFT) is predominantly composed of high exercise training intensities (HiT) and loads. Both have been linked to a higher risk of overtraining and injuries in inexperienced populations. A polarized training approach is characterized by high amounts of low-intensity training (LiT) and only approximately 5%-20% HiT. Compared to HIT-based training, this approach can result in temporary training load and intensity reductions without diminishing training gains. Thus, we aimed to examine the effects of traditional (TRAD) HIFT vs. polarized (POL) HIFT on relevant performance parameters. Methods: Thirty athletes (15 females, age: 26.6 ± 5.0 years, height: 1.76 ± 0.13 m, body mass: 79.6 ± 12.4 kg, prior experience: 2.3 ± 2.0 years, training volume: 6.1 ± 2.4 h/wk) were randomly assigned to 6 weeks of either POL (78% LiT, 22% threshold intensity training (ThT) to HiT) or TRAD (26% LiT, 74% ThT to HiT). HIFT performance testing focused on maximal strength (squat: SQ1RM, deadlift: DL1RM, overhead press: OHP1RM, high pull: HP1RM), endurance (peak oxygen uptake: V̇O Results: POL (785 ± 71 au) completed significantly ( Conclusion: Despite a notably lower total training load, conditioning gains were not affected by a polarized functional interval training regimen.
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