Performance
A · High confidenceWhich intensity distribution works best for endurance athletes
Subject: Which Training Intensity Distribution Intervention will Produce the Greatest Improvements in Maximal Oxygen Uptake and Time-Trial Performance in Endurance Athletes? A Systematic Review and Network Meta-analysis of Individual Participant Data
What this means
Polarized training (mostly easy, a little very hard) had no different effect on VO2max or time trial than pyramidal training. For VO2max, competitive athletes seemed to gain more from polarized.
Rosenblat MA, Watt JA, Arnold JI, Treff G, Sandbakk OB, Esteve-Lanao J, Festa L, Filipas L, Galloway SD, Munoz I, Ramos-Campo DJ, Schneeweiss P, Selles-Perez S, Stoggl T, Talsnes RK, Zinner C, Seiler S · 2025 · Sports Medicine
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
Using the time-in-heart-rate-zone approach, there was no difference between polarized and pyramidal training-intensity distribution for VO2max or time-trial performance, nor significant differences versus other models. Competitive athletes may improve VO2max more with polarized distribution, while recreational athletes may benefit more from pyramidal distribution.
Who this applies to
Trained endurance athletes, recreational and competitive; 52 of the 348 participants were women.
Size of the research
13 studies with 348 participants: 150 recreational and 198 competitive athletes.
What to keep in mind
The difference between recreational and competitive athletes came from a subgroup analysis. Few women took part and only English-language studies were included.
Practical conclusion for REZA
No compelling reason to prescribe one specific training-intensity model for endurance clients — for recreational athletes, a pyramidal build-up appears to work just as well as polarised training.
View method and source
Methodology
Meta-analysis
Population
13 studies, 348 recreational and competitive endurance athletes (296 male, 52 female); mean age 17.6-41.5 y
Intervention
Polarized training intensity distribution vs pyramidal and other TID models
Outcome measures
VO2max and time-trial performance
Limitations
Only 13 studies and 348 athletes; few females; TID quantification methods differ; short interventions.
Original source
DOI: 10.1007/s40279-024-02149-3 · PMID: 39888556
View on PubMed →The Effect of Strength Training on Endurance Performance Determinants in Middle- and Long-Distance Endurance Athletes: An Umbrella Review of Systematic Reviews and Meta-Analysis
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This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.