Six weeks of polarized functional interval training with large training load reductions does not affect performance gains compared to traditional workouts.

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.