I’m just getting familiar with the polarized method and it’s value of increasing adaption through reduction of autonomic stress (staying in Z1 of three zone model). I’m trying to work in the 80/20 approach to my training but having a hard time understand when is the best time to lift weights as I’m sure they cause a certain autonomic “load.” I don’t want to lose my recovery gains by lifting on the recovery / long slow days but also don’t want to go over the top by lifting on my interval days (not to mention I’m already gassed and can’t imagine also tacking a lift to the intervals).
What is the right balance? What might a weekly program look like? Can I lift upper body versus lower to reduce autonomic “load”?
Thanks!