Should triathletes train polarized, pyramidal or threshold?

Should you stick to a polarized training plan, when most triathletes rely on a different training method? Let’s discuss 3 simple steps to learn what method works best for you — and how to implement it.

What is polarized training for triathletes?

Polarized training is a way of structuring training where most time is spent at low intensities (80-90%), a small amount at very high intensities (10-20%), and very little in the moderate middle zone.

To quantify the intensity distribution, polarized training uses 3 training zones:

• Zone 1 (low intensity): below the first lactate threshold
• Zone 2 (moderate intensity): between zone 1 and 3
• Zone 3 (high intensity): above the second lactate threshold

We’ll use this 3-zone-model in the rest of the article

In triathlon research, polarization is usually applied at the overall training load level rather than per discipline. In practice, this means that a triathlete could perform most cycling and running sessions at low intensity while doing most swim sessions at high intensity. This would still be considered polarized as long as the total distribution remains polarized.

That said, here’s an important aspect to acknowledge:

Do most triathletes train polarized?

There is no clear evidence that most triathletes train polarized. On the contrary research shows that:

“Most elite endurance athletes practice pyramidal, not polarized, training.” source

Learn more about how pro triathletes train.

But just because most elite endurance athletes train pyramidal, not polarized, doesn’t mean you should too. Before we give you 3 steps to decide which training method is best for you, let’s look a bit closer to pyramid vs polarized training.

What is pyramidal training for triathletes?

Contrary to polarized training, pyramidal training contains a substantial amount of training time in zone 2. It’s pyramidal, because most time is spent in zone 1, less in zone 2 and the smallest amount in zone 3.

Here’s a real life example.

An interesting case study shows that professional triathlete Ainhoa Murúa trained pyramidal in the year prior to the London Olympics 2012, where she finished 7th.

Murúa trained pyramidal in each sport individually, and at the overall level of training load:

But should you?

Should triathletes train Polarized or Pyramidal?

Apparently, some elite triathletes are successful with a pyramidal training method. Is the same thing true for polarized training?

Why you should train Polarized

There are several studies showing the benefits of polarized training. For instance this study on 48 runners, cyclists, triathletes, and cross-country skiers. The researchers compared polarized training with threshold, high intensity, and high volume (pyramidal) training. They concluded that:

“Polarized training resulted in the greatest improvements in most key variables of endurance performance in well-trained endurance athletes.”

Why you should train Pyramidal

Similarly, there are several studies showing the benefits of pyramidal training. For instance this study on recreational (amateur) triathletes competing in half-Ironman races. The researchers compared two training intensity distribution models: polarized vs pyramidal. They found that in both groups, spending more time in zone 2 was associated with better race performance.

In other words, regardless of whether the amateur triathlete trained with a polarized or pyramidal approach, the more time they trained in zone 2, the better their half-Ironman race performance.

This finding leans in favour of pyramidal training, since pyramidal naturally includes more zone 2 work than a polarized model.

Polarized vs Pyramidal

Both polarized and pyramidal training rely heavily on zone 1 training, aiming to build an aerobic base. They differ mainly in time spent in zone 2. Research shows most endurance athletes train pyramidal, while both can be effective. In fact, there are several other training methods proven effective in triathletes.

Let’s quickly cover them before jumping to a way to determine what works best for you.

What about Threshold and HIT training?

We’ve talked about a study that showed training in zone 2 leads to faster triathlon races. This makes sense, because during an IRONMAN race, triathletes are in zone 2 for the majority of the time.

If you implement this insight, your training distribution will shift to a (sub)threshold model, which has a strong focus on zone 2 training. You may recognize this approach as the ‘Norwegian Method,’ made famous by world champions and Olympic medalists Gustav Iden and Kristian Blummenfelt.

Last but not least, we should touch on another training method: high intensity training (HIT). This method has a strong focus on zone 3 training. HIT training itself has shown to increase VO2max and triathlon performance in a time-efficient way (short sessions). There are several studies confirming this.

“If polarized, pyramidal, threshold and HIT training are all proven to be effective, which should you choose?”

So if polarized, pyramidal, threshold and HIT training are all proven to be effective, which method should you apply? Let me try to help you pick what’s best for you, and prevent decision paralysis.

Which training method should I choose?

There are three factors that — in my opinion — determine which training method is best for you:

1. Your triathlon goal
2. Your current fitness and athlete profile
3. Your time availability

Let’s walk through these factors, so you know which training method suits you best.

Your triathlon goal

Start with the end in mind. What’s your goal?

A sprint triathlon is different from a full IRONMAN. Both the race intensity and duration differ. This should be reflected in the training program. For instance, the race specific training sessions should be adjusted to the goal.

However, even in this extreme comparison, both triathlon events rely heavily on endurance fitness. The majority of energy will come from the aerobic energy system.

Your fitness (athlete profile)

If you’re new to triathlons, you probably want to build some general fitness first. For example, by increasing your training volume (duration) first.

But let’s assume you’ve been around for a while.

Are you a typical sprinter or a steady pace time trialist?

Your athlete profile determines what you should focus on in training. So before you pick your training method, it’s best to determine your profile. You can do that by testing or calculating your lactate threshold. Aixsurge has various build-in test protocols to accurately determine your profile.

For simplicity, let’s separate 3 profiles:

1. Sprinter (or beginner): relatively low endurance, fast sprint
2. All-rounder: medium endurance, medium sprint
3. Time trialist: relatively high endurance, slow sprint

Based on these profiles and your triathlon goal we can determine key workouts.

Sprinter

If you are a sprinter, you need to increase endurance, which is key for most triathlon events.

You also need to decrease your sprint performance. That is because being able to go fast during short efforts comes at a cost: you burn precious fuel (carbohydrates) instead of fat, even during endurance events like triathlons. This increases the risk of running out of energy.

To prevent a further shift towards being a sprinter and adapt more towards an endurance triathlete, zone 3 workouts should be limited. Therefore, polarized and hit training are probably not your best pick.

Workouts at (sub)threshold are a great way to increase endurance (VO2max) while decreasing sprint performance (VLamax). They are also very race specific, since triathletes race at this intensity most of the time. These zone 2 workouts are your key workouts. As a result, you end up training in a threshold-like model.

Need a training program straight away? Use Aixsurge, and never worry about the right training method again.

All-rounder

If you are an all-rounder participating in shorter distance triathlons, you probably have an ideal profile already. You can continue with a balanced training method that combines zone 1, zone 2 and zone 3 training.

As a result, you likely end up training like most endurance athletes do, using a pyramidal training method.

If you are preparing for a full distance triathlon, you might consider a pyramidal approach that leans a bit more towards the threshold model. The goal is to improve your endurance (VO2max) even further, without increasing your short effort performance (VLamax). Again, with the aim to increase fat and decrease carbohydrate metabolism.

After determining your athlete profile, Aixsurge creates a training program that fits your needs and adapts when necessary.

Time trialist

The time trialist profile is common among seasoned triathletes. Going long and steady is what you’ve been doing in the last few years.

If you are a long distance triathlete, having a time trialist profile is probably best. Being a highly aerobic (endurance) athlete enables you to go hard and go long.

To provide a significant training stimulus, it can help to combine your endurance workouts with HIT training. Literature shows that elite endurance athletes can benefit from adding HIT training to their program.

As a result, you likely end up with a more polarized training program.

Start your polarized training program for triathletes straight away, using Aixsurge.

Your time availability

Last but not least: time availability. It’s a limiting factor for many triathletes, especially for non-professionals. How much you can train influences how you should train. For instance:

If you can only train a few hours per week, the only way to get a training stimulus out of it is by increasing intensity. Doing 2 hours of easy exercise each week won’t prepare you for a long distance triathlon.

On the other side of the spectrum: if you train more than 30 hours during a training camp (some pros do), it’s virtually impossible to polarize 20% of those hours (6 hours in total) in zone 3.

If you want a training plan tailored to your goals, athlete profile, and available time, consider the Aixsurge. It automatically adapts to your needs while applying key training principles like super compensation.

The challenges and how to tackle them

If you (finally) found what training method works best for you, implementation leads to challenges.

Should you implement the intensity distribution at the overall training load level, or do you use cycling for zone 1 training and swimming/running for higher intensities?

And do you stick to the training method all year long, or do you dedicate certain macro training cycles to zone 1 and others to zone 2 and 3?

Finally, how do you track intensity distribution to make sure you stick to your plan?

The Aixsurge is an answer to these questions. Stop worrying about what to do, and focus on training instead. Learn more about the app.

Research on polarized, pyramidal, threshold and HIT training for triathletes

Most elite endurance athletes practice pyramidal, not polarized, training.

• Burnley M, Bearden SE, Jones AM. Polarized Training Is Not Optimal for Endurance Athletes. Med Sci Sports Exerc. 2022 Jun 1;54(6):1032-1034. doi: 10.1249/MSS.0000000000002869. Epub 2022 Feb 8. PMID: 35135998.
  https://pubmed.ncbi.nlm.nih.gov/35135998/

Professional triathlete Ainhoa Murúa trained pyramidal in the year prior to the London Olympics 2012.

• Mujika I. Olympic preparation of a world-class female triathlete. Int J Sports Physiol Perform. 2014 Jul;9(4):727-31. doi: 10.1123/ijspp.2013-0245. Epub 2013 Sep 30. PMID: 24088819.
  https://pubmed.ncbi.nlm.nih.gov/24088819/

Polarized training resulted in the greatest improvements in most key variables of endurance performance in well-trained endurance athletes.

• Stöggl T, Sperlich B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front Physiol. 2014 Feb 4;5:33. doi: 10.3389/fphys.2014.00033. PMID: 24550842; PMCID: PMC3912323.
  https://pmc.ncbi.nlm.nih.gov/articles/PMC3912323/

Spending more time in zone 2 is associated with better race performance.

• Selles-Perez S, Fernández-Sáez J, Cejuela R. Polarized and Pyramidal Training Intensity Distribution: Relationship with a Half-Ironman Distance Triathlon Competition. J Sports Sci Med. 2019 Nov 19;18(4):708-715. PMID: 31827355; PMCID: PMC6873141.
  https://pubmed.ncbi.nlm.nih.gov/31827355/

During an IRONMAN race, triathletes are in zone 2 for the majority of the time.

• Muñoz I, Cejuela R, Seiler S, Larumbe E, Esteve-Lanao J. Training-intensity distribution during an ironman season: relationship with competition performance. Int J Sports Physiol Perform. 2014 Mar;9(2):332-9. doi: 10.1123/ijspp.2012-0352. Epub 2013 Aug 6. PMID: 23921084.
  https://pubmed.ncbi.nlm.nih.gov/23921084/

HIT training has shown to increase VO2max and triathlon performance in a time-efficient way.

• Lee CL, Hsu MC, Astorino TA, Liu TW, Chang WD. Effectiveness of two weeks of high-intensity interval training on performance and hormone status in adolescent triathletes. J Sports Med Phys Fitness. 2017 Apr;57(4):319-329. doi: 10.23736/S0022-4707.16.06149-X. Epub 2016 Jan 21. PMID: 26796078.
  https://pubmed.ncbi.nlm.nih.gov/26796078/

Elite endurance athletes can benefit from adding HIT training to their program.

• Rønnestad BR, Hansen J, Nygaard H, Lundby C. Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training. Scand J Med Sci Sports. 2020 May;30(5):849-857. doi: 10.1111/sms.13627. Epub 2020 Feb 5. PMID: 31977120.
  https://pubmed.ncbi.nlm.nih.gov/31977120/