{"id":2613,"date":"2023-11-08T14:44:32","date_gmt":"2023-11-08T14:44:32","guid":{"rendered":"https:\/\/support.selfloops.com\/?post_type=epkb_post_type_1&#038;p=2613"},"modified":"2023-11-08T14:44:32","modified_gmt":"2023-11-08T14:44:32","slug":"der-polarisationsindex-p-i-der-polarisiertes-vs-nicht-polarisiertes-training-erklart","status":"publish","type":"epkb_post_type_6","link":"https:\/\/support.selfloops.com\/?epkb_post_type_6=der-polarisationsindex-p-i-der-polarisiertes-vs-nicht-polarisiertes-training-erklart","title":{"rendered":"Der Polarisationsindex (P.I.), der polarisiertes vs. nicht polarisiertes Training erkl\u00e4rt"},"content":{"rendered":"\t\t<!-- Article Structure Version 2 Style -->\r\n\r\n\t\t<style>\t\t\t \/* DESKTOP *\/ \n#eckb-article-page-container-v2  {\r\n\t\t\t\twidth: 100% }#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\twidth: 1140px }\r\n\t\t        \/* NO LEFT SIDEBAR *\/\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\t      grid-template-columns:  0 80% 20%;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-left-sidebar {\r\n\t\t\t\t\t\tdisplay:none;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-content {\r\n\t\t\t\t\t\tgrid-column-start: 1;\r\n\t\t\t\t\t\tgrid-column-end: 3;\r\n\t\t\t\t\t}\r\n\t\t\t\t \/* TABLET *\/ \n@media only screen and ( max-width: 1025px ) {#eckb-article-page-container-v2  {\r\n\t\t\t\twidth: 100% }#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\twidth: 100% }\r\n\t\t        \/* NO LEFT SIDEBAR *\/\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-body {\r\n\t\t\t\t      grid-template-columns:  0 60% 20%;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-left-sidebar {\r\n\t\t\t\t\t\tdisplay:none;\r\n\t\t\t\t}\r\n\t\t\t\t#eckb-article-page-container-v2 #eckb-article-content {\r\n\t\t\t\t\t\tgrid-column-start: 1;\r\n\t\t\t\t\t\tgrid-column-end: 3;\r\n\t\t\t\t\t}\r\n\t\t\t\t}\r\n\r\n\t\t\t\/* SHARED *\/\r\n\t\t\t#eckb-article-page-container-v2 #eckb-article-left-sidebar {\r\n\t\t\t\tpadding: 10px 10px 10px 10px; 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margin-right: 4px; margin-bottom: 4px; margin-left: 4px;\" ><div tabindex=\"0\" class=\"eckb-navigation-button\"  style=\"padding-top: 4px; padding-right: 4px; padding-bottom: 4px; padding-left: 4px; color: #0a0000; background-color: #ffffff; font-size:16px;border-radius: 3px; border-style: none; border-width: 1px; border-color: #ffffff;\"  onclick=\"history.go(-1);\" >\u2190 All Topics<\/div><\/div><\/div><div id=\"eckb-article-content-breadcrumb-container\">\r\n<div class=\"eckb-breadcrumb\"  style=\"padding-top: 4px; padding-right: 0px; padding-bottom: 4px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 20px; margin-left: 0px; font-size:16px;\" >\t\t\t<div class=\"eckb-breadcrumb-label\">\r\n\t\t\tYou are here:\t\t<\/div>\t\t<nav class=\"eckb-breadcrumb-outline\" aria-label=\"Breadcrumb\">\r\n\t\t<ul class=\"eckb-breadcrumb-nav\">       <li  style=\"font-size:16px;\" >\t<span class=\"eckb-breadcrumb-link\"><a tabindex=\"0\" href=\"https:\/\/support.selfloops.com\/?page_id=1215\"><span  style=\"color: #f7941d;\"  >Main<\/span><\/a><span class=\"eckb-breadcrumb-link-icon ep_font_icon_arrow_carrot_right\" aria-hidden=\"true\"><\/span>\t<\/span><\/li><li  style=\"font-size:16px;\" >\t<span class=\"eckb-breadcrumb-link\"><a tabindex=\"0\" href=\"https:\/\/support.selfloops.com\/?epkb_post_type_6_category=sports-performance-de\"><span  style=\"color: #f7941d;\"  >Sports Performance<\/span><\/a><span class=\"eckb-breadcrumb-link-icon ep_font_icon_arrow_carrot_right\" aria-hidden=\"true\"><\/span>\t<\/span><\/li><li  style=\"font-size:16px;\" >\t<span class=\"eckb-breadcrumb-link\"><span aria-current=\"page\" style=\"color: #f7941d;\"  >Der Polarisationsindex (P.I.), der polarisiertes vs. nicht polarisiertes Training erkl\u00e4rt<\/span>\t<\/span><\/li>\t\t<\/ul>\r\n\t<\/nav>\r\n\r\n<\/div>          <\/div><\/div><div class=\"eckb-article-content-header-row-right-group\"><div id=\"eckb-article-content-toolbar-container\">\r\n\t\t<div class=\"eckb-article-content-toolbar-button-container\">\r\n\t\t\t<span class=\"eckb-print-button-container\">\t\t\t<span class=\"eckb-toolbar-button-text\">Print<\/span><span class=\"eckb-toolbar-button-icon epkbfa epkbfa-print\"><\/span>\t\t\t<\/span>\r\n\t\t<\/div> <\/div><\/div><\/div><div id=\"eckb-article-content-header-row-3\"><div class=\"eckb-article-content-header-row-left-group\">\r\n\t\t<div class=\"eckb-article-content-created-date-container\">\t\t<span class=\"eckb-meta-data-feature-icon epkbfa epkbfa-calendar\"><\/span><span class=\"eckb-meta-data-feature-text\">Created On<\/span><span class=\"eckb-meta-data-feature-value\"><time class=\"entry-date\" datetime=\"2023-11-08T14:44:32+00:00\">November 8, 2023<\/time><\/span>\t\t<\/div> \r\n\t\t<div class=\"eckb-article-content-last-updated-date-container\">\t\t<span class=\"eckb-meta-data-feature-icon epkbfa epkbfa-pencil-square-o\"><\/span><span class=\"eckb-meta-data-feature-text\">Last Updated On<\/span><span class=\"eckb-meta-data-feature-value\"><time class=\"entry-date\" datetime=\"2023-11-08T14:44:32+00:00\">November 8, 2023<\/time><\/span>\t\t<\/div> \r\n\t\t<div class=\"eckb-article-content-author-container\">\t\t<span class=\"eckb-meta-data-feature-icon epkbfa epkbfa-user\"><\/span><span class=\"eckb-meta-data-feature-text\">by<\/span><span class=\"eckb-meta-data-feature-value\">support<\/span>\t\t<\/div> <\/div><\/div><\/div><div id=\"eckb-article-content-body\">\n<p>Ausdauersportler und Trainer sprechen oft \u00fcber polarisiertes vs. nicht polarisiertes Training. Aber was bedeutet das eigentlich und wie kann man quantifizieren, ob ein Trainingsprogramm polarisiert ist oder nicht? Eine neue Metrik namens Polarisationsindex (PI) soll Klarheit schaffen. Der Polarisationsindex ist eine einfache Berechnung, die die Verteilung Ihrer Trainingszeit oder Distanz \u00fcber drei Intensit\u00e4tszonen betrachtet:<\/p>\n\n\n\n<p><br>Zone 1: Geringe Intensit\u00e4t<br>Zone 2: Mittlere Intensit\u00e4t<br>Zone 3: Hohe Intensit\u00e4t<\/p>\n\n\n\n<p>Um das festzustellen<br>PI PI = log10(((Zone 1 \/ Zone 2 )* Zone 3) * 100)<\/p>\n\n\n\n<p>Wenn Ihr PI gr\u00f6\u00dfer als 2,00 ist, gilt Ihre Trainingsverteilung als polarisiert. Das bedeutet, dass Sie den Gro\u00dfteil Ihres Trainingsvolumens in Zone 1 verbringen und weniger Wert auf die Zonen 2 und 3 legen. Nicht polarisiertes Training verteilt das Volumen gleichm\u00e4\u00dfiger auf die drei Zonen.<\/p>\n\n\n\n<p>Untersuchungen haben gezeigt, dass Spitzenausdauersportler dazu neigen, einem polarisierten Trainingsmodell zu folgen. Ihr hohes Trainingsvolumen mit geringer Intensit\u00e4t erm\u00f6glicht es ihnen, die harten Trainingseinheiten zu absorbieren und sich anzupassen, um st\u00e4rker zu werden.<\/p>\n\n\n\n<p>Aber welcher PI ist ideal? Es gibt keine perfekte Zahl, da diese von Ihrer spezifischen Sportart und Ihren Zielen abh\u00e4ngt. Der PI quantifiziert einfach Ihre Polarisation. Zusammenfassend l\u00e4sst sich sagen, dass der Polarisationsindex eine einfache M\u00f6glichkeit ist, anhand von Zeit oder Distanz in drei Intensit\u00e4tszonen zu berechnen, ob Ihr Training polarisiert ist oder nicht. Es bietet eine objektive Messung, die Sie im Laufe der Zeit verfolgen k\u00f6nnen, w\u00e4hrend Sie Ihren Trainingsplan f\u00fcr eine optimale Leistung verfeinern. Versuche es!<\/p>\n\n\n\n<p>Den PI-Index finden Sie in der Aktivit\u00e4tsanalyse und in der Kalenderansicht der SELFLOOPS-Website.<\/p>\n\n\n\n<p><strong>Reference<\/strong><\/p>\n\n\n\n<p>Treff, G., Winkert, K., Sareban, M., Steinacker, J. M., &amp; Sperlich, B. (2019). The Polarization-Index: A Simple Calculation to Distinguish Polarized From Non-polarized Training Intensity Distributions.&nbsp;<em>Frontiers in physiology<\/em>,&nbsp;<em>10<\/em>, 707. https:\/\/doi.org\/10.3389\/fphys.2019.00707<\/p>\n<\/div><div id=\"eckb-article-content-footer\"><\/div>\r\n\t\t        <\/article><!-- \/#eckb-article-content -->     <div id=\"eckb-article-right-sidebar\">\r\n\t\t\t<div class=\"eckb-article-toc eckb-article-toc--position-right eckb-article-toc--bmode-between eckb-article-toc-reset \"\t\t\t\t\r\n\t\t\t\tdata-offset=\"30\"\r\n\t\t\t\tdata-min=\"2\"\r\n\t\t\t\tdata-max=\"6\"\r\n\t\t\t\tdata-speed=\"300\"\r\n\t\t\t\tdata-exclude_class=\"\"\r\n\t\t\t\t><div class=\"eckb-article-toc__title\">Table of Contents<\/div><\/div>\r\n\t\t\t<\/div>\r\n\t\t\t<\/div><!-- \/#eckb-article-body -->              <div id=\"eckb-article-footer\"><\/div>\r\n\t\t<\/div><!-- \/#eckb-article-page-container -->\r\n\t\t\r\n\t\t<style id=\"eckb-article-print-styles\">\r\n\t\t\t@media print {\r\n\t\t\t\t@page {\r\n\t\t\t\t\tmargin: 10px 10px 10px 10px!important;\r\n\t\t\t\t}\r\n\t\t\t}\r\n\t\t<\/style>\r\n\t\t<style id=\"eckb-article-styles\" type=\"text\/css\">@media only screen and (max-width: 768px ){\r\t\t\t\t\t        #eckb-article-content-header-row-1,\r\t\t\t\t\t        #eckb-article-content-header-row-2,\r\t\t\t\t\t        #eckb-article-content-header-row-3,\r\t\t\t\t\t        #eckb-article-content-header-row-4,\r\t\t\t\t\t        #eckb-article-content-header-row-5 {\r\t\t\t\t\t            flex-direction:column;\r\t\t\t\t\t        }\r\t\t\t\t\t\t}#eckb-article-content-header-row-1{\r\t\t\t\t\t        margin-bottom: 8px;\r\t\t\t\t\t      }\r\t\t\t\t\r\t\t\t\t\t      #eckb-article-content-header-row-1 .eckb-article-content-header-row-left-group, \r\t\t\t\t\t      #eckb-article-content-header-row-1 .eckb-article-content-header-row-right-group {\r\t\t\t\t\t        align-items: center; \r\t\t\t\t\t      }\r\t\t\t.eckb-article-content-toolbar-button-container {\r\t\t\t\t\tbackground-color: #ffffff;\r\t\t\t\t\tpadding: 10px  10px  10px  10px;\r\t\t\t\t\tmargin: 0px  0px  0px  0px;\r\t\t\t\t\tborder-radius: 0px;\r\t\t\t\t\tborder-width: 0px;\t\r\t\t\t\t\tborder-color: #ffffff;\t\r\t\t\t\t\tborder-style: solid;\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container .eckb-toolbar-button-text{\r\t\t\t\t\tcolor: #000000;\r\t\t\t\t\tfont-size: 15px;\t\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container .eckb-toolbar-button-icon{\r\t\t\t\t\tcolor: #000000;\r\t\t\t\t\tfont-size: 20px;\t\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container:hover {\r\t\t\t\t\tbackground-color: #ffffff;\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container:hover .eckb-toolbar-button-text{\r\t\t\t\t\tcolor: #000000;\r\t\t\t}\r\t\t\t.eckb-article-content-toolbar-button-container:hover .eckb-toolbar-button-icon{\r\t\t\t\t\tcolor: #000000;\r\t\t\t}#eckb-article-content-header-row-3{\r\t\t\t\t\t        margin-bottom: 32px;\r\t\t\t\t\t      }\r\t\t\t\t\r\t\t\t\t\t      #eckb-article-content-header-row-3 .eckb-article-content-header-row-left-group, \r\t\t\t\t\t      #eckb-article-content-header-row-3 .eckb-article-content-header-row-right-group {\r\t\t\t\t\t        align-items: flex-end; \r\t\t\t\t\t      }\r\t\t\t#eckb-article-body .eckb-article-toc ul a.active {\r\t\t\t\tbackground-color:   #1e73be;\r\t\t\t\tcolor:              #ffffff;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc ul a:hover {\r\t\t\t\tbackground-color:   #e1ecf7;\r\t\t\t\tcolor:              #000000;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc__inner {\r\t\t\t\tborder-color: #2b98e5;\r\t\t\t\tfont-size: 14px  !important;\r\t\t\t\tbackground-color:   #fcfcfc;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc__inner a {\r\t\t\t\tcolor:              #2b98e5;\r\t\t\t\tfont-size: 14px  !important;\r\t\t\t}\r\t\t\t#eckb-article-body .eckb-article-toc__title {\r\t\t\t\tcolor:              #2b98e5;\r\t\t\t\tfont-size: 14px  !important;\r\t\t\t}\r\t\t<\/style>\t\t","protected":false},"excerpt":{"rendered":"<p>How Can We Help? Search \u2190 All Topics You are here: Main Sports Performance Der Polarisationsindex (P.I.), der polarisiertes vs. nicht polarisiertes Training erkl\u00e4rt Print Created OnNovember 8, 2023 Last Updated OnNovember 8, 2023 bysupport Ausdauersportler und Trainer sprechen oft \u00fcber polarisiertes vs. nicht polarisiertes Training. Aber was bedeutet das eigentlich und wie kann man &hellip; <a href=\"https:\/\/support.selfloops.com\/?epkb_post_type_6=der-polarisationsindex-p-i-der-polarisiertes-vs-nicht-polarisiertes-training-erklart\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Der Polarisationsindex (P.I.), der polarisiertes vs. nicht polarisiertes Training erkl\u00e4rt&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"epkb_post_type_6_category":[121],"epkb_post_type_6_tag":[],"class_list":["post-2613","epkb_post_type_6","type-epkb_post_type_6","status-publish","hentry","epkb_post_type_6_category-sports-performance-de"],"_links":{"self":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_6\/2613","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_6"}],"about":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/types\/epkb_post_type_6"}],"author":[{"embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2613"}],"version-history":[{"count":2,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_6\/2613\/revisions"}],"predecessor-version":[{"id":2618,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=\/wp\/v2\/epkb_post_type_6\/2613\/revisions\/2618"}],"wp:attachment":[{"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2613"}],"wp:term":[{"taxonomy":"epkb_post_type_6_category","embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fepkb_post_type_6_category&post=2613"},{"taxonomy":"epkb_post_type_6_tag","embeddable":true,"href":"https:\/\/support.selfloops.com\/index.php?rest_route=%2Fwp%2Fv2%2Fepkb_post_type_6_tag&post=2613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}