Polarized training versus pyramid: which one is best for you?
- By Bruno F -
- January 28, 2026
When it comes to athletic performance, choosing the right training model can make a significant difference. Two popular methods – polarized and pyramid training – gained ground among athletes and endurance coaches. Although both seek to improve performance, they do so through different approaches in intensifying distribution. Let’s explore these methods to help you determine which one might be the best for your training goals.
What is Polarized Training?
Polarized training is a method in which athletes spend most of their training time at low intensity (approximately 80%) and a low to high portion (about 20%), with minimum time at moderate intensities. The idea is to maximize the benefits of both ends of the intensity spectrum:
- Low intensity training (LIT): It develops aerobic capacity, improves recovery and improves the use of fats.
- High Intensity Training (HIT): Increases anaerobic capacity, increases VO2 max and improves speed and power.
This approach avoids the so-calledblack training hole, where moderate intensity sessions are very easy to generate significant improvements but very difficult to allow for proper recovery.
What is Pyramid Training?
Pyramid training, as the name implies, follows a distribution in the form of a pyramid. Athletes spend most of their time at low intensity, a moderate amount in moderate intensity and a small fraction at high intensity. The distribution can look like this:
- Low intensity: 70%
- Moderate intensity: 20%
- high intensity: 10%
This method allows athletes to include more time and threshold work, which can improve power and efficiency sustained at submaximal voltages.
main differences between polarized training and pyramid training
| Aspect | polarized training | Pyramid Training |
|---|---|---|
| focus on intensity | Low and high intensity with little intermediate | low intensity with a mixture of moderate and high |
| time distribution | 80% low, 20% high | 70% low, 20% moderate, 10% high |
| target athlete | Ideal for elite endurance athletes with solid aerobic bases | Beneficial for athletes seeking to improve threshold efforts |
benefits and disadvantages
Polarized training:
- Ventajas:
- Maximizes aerobic and anaerobic capacity.
- encourages recovery through low-intensity work.
- Reduces the risk of overtraining.
- Disadvantages:
- Limited focus on threshold improvements.
- It may not be suitable for athletes with limited training time.
Pyramid Training:
- Ventajas:
- Balances aerobic development with threshold improvements.
- Suitable for athletes who prepare for events with sustained efforts.
- It offers more variety in the intensity of the training.
- Disadvantages:
- It can generate greater fatigue due to the additional time at moderate intensities.
- risk of neglecting high-intensity adaptations.
Which should you choose?
The choice between polarized training and the pyramid depends on several factors, including your athletic goals, current fitness level and event demands. Here are some guidelines:
- Polarized training is ideal for:
- Long-distance athletes such as marathon runners, cyclists and triathletes.
- Those with an established aerobic base looking to improve maximum performance.
- Pyramid training is ideal for:
- Athletes who compete in events that require sustained, high-speed efforts (for example, time trials, medium-distance racing).
- People who thrive with variety and want to work on a spectrum of intensities.
Combining both approaches
Many athletes succeed by combining polarized and pyramidal strategies. For example, you can follow a pyramidal approach during the training base phase to develop resistance and switch to polarized training during the peak phase to refine high-intensity performance.
FINAL REFLECTIONS
Both training models, polarized and pyramidal, have their merits, and the best choice ultimately depends on their personal needs and goals. By understanding the differences and adapting your training accordingly, you can optimize your performance and take advantage of the athletic growth process.
Do you want to take your training to the next level? Discover advanced tools to plan and optimize your sessions with trainerplan.