How it works
You build a broad aerobic base with a high volume of easy work, then layer progressively smaller amounts of harder training on top. A typical week might be roughly 75 to 80 percent easy, 15 to 20 percent moderate or threshold, and 5 percent or less at high intensity. The shape is the point: each step up in intensity gets less total time.
Pyramidal vs polarized
Both models share a large easy base, but they treat the middle differently. Pyramidal keeps a meaningful chunk of threshold (Zone 3 to 4) work, while polarized deliberately minimises that middle and pushes the small hard portion higher into Zone 5. In practice the two sit on a spectrum, and the difference is mainly how much moderate-intensity training you include.
How to apply it
Anchor most sessions in true easy Zone 1 to 2, where you can hold a conversation, and resist the urge to drift into moderate effort on easy days. Add a couple of structured threshold or tempo sessions per week, and reserve high intensity for a small, deliberate dose. Many athletes use pyramidal in base and build phases, then shift toward a more polarized mix as competition approaches.
FAQ
Is pyramidal or polarized training better?
Neither is universally better; the best distribution depends on your event, training history, and time of year. Research on elite endurance athletes (associated with researchers such as Seiler and Stoggl and Sperlich) shows many train pyramidally, especially in base phases. Some periodise from pyramidal toward polarized as they approach competition.
What is the typical zone split in pyramidal training?
A common breakdown is roughly 75 to 80 percent of training time at low intensity (Zone 1 to 2), about 15 to 20 percent at moderate to threshold intensity (Zone 3 to 4), and 5 percent or less at high intensity (Zone 5). These figures are guidelines, not strict targets, and they vary by sport and athlete.
Who should use pyramidal training?
Pyramidal training suits endurance athletes building a broad aerobic base and those preparing for events with a strong threshold demand, such as longer time trials, marathons, or sustained climbs. It is also a sensible default for athletes who benefit from regular tempo and threshold work rather than minimising the middle entirely.