How it works
A high volume of easy work builds the base, with smaller amounts of harder training on top. A typical week is 75 to 80 percent easy, 15 to 20 percent threshold, and 5 percent or less high intensity.
Pyramidal vs polarized
Both share a large easy base. Pyramidal keeps a chunk of threshold (Zone 3 to 4) work. Polarized minimizes that middle and pushes the hard portion into Zone 5.
How to apply it
Keep most sessions in easy Zone 1 to 2. Add one or two threshold or tempo sessions per week and a small dose of high intensity. Many athletes train pyramidally in base and build phases, then shift toward polarized before competition.
FAQ
Is pyramidal or polarized training better?
Neither is universally better. It depends on your event, training history and time of year. Research on elite endurance athletes (Seiler, Stöggl and Sperlich) shows many train pyramidally in base phases, then move toward polarized before competition.
What is the typical zone split in pyramidal training?
The typical pyramidal split is 75 to 80 percent of training time at low intensity (Zone 1 to 2), 15 to 20 percent at threshold (Zone 3 to 4), and 5 percent or less at high intensity (Zone 5).
Who should use pyramidal training?
Pyramidal training suits athletes building an aerobic base and those preparing for events with a strong threshold demand: long time trials, marathons, sustained climbs. It is a sensible default if you benefit from regular threshold work.