Polarised training: what the 2025 scientific journal really says

The scope review published in 2025 considered 15 studies comparing polarised, pyramidal, threshold and block distributions in endurance athletes.

Not a magic 80/20 rule

The polarised and pyramidal models appear to deliver the biggest VO₂ max gains in elite, world-class athletes. For lower-level athletes, the authors find no clear difference between the models.

The useful conclusion

All the distributions studied can improve performance. The choice depends on level, the volume you can tolerate, and the way intensities are actually measured. The literature remains heterogeneous, particularly on running economy.