Pyramidal Training: Another Elite Endurance Model

Introduction

Pyramidal Training is another elite endurance training distribution alongside Seiler’s polarized model. Its defining feature is the higher the intensity, the less time spent, forming a perfect pyramid shape, distinctly different from the “hourglass shape” of polarized training.

Intensity Distribution Comparison of the Three Models

The pyramidal model’s middle “waist” is noticeably thicker than that of the polarized model—this is the biggest difference between the two.

When to Use Pyramidal Training?

• Early-season base phase: When you need to build a solid Z2 / Sweet Spot foundation
• Long-distance endurance events: For example, 100K+ road races, Gran Fondos, KOM challenges
• Athletes with sufficient training volume (15+ hours per week)
• Amateur riders who mostly do moderate-paced group rides on weekends will naturally gravitate toward a pyramidal distribution

Switching Between the Two Models

Fiskerstrand and Seiler’s long-term tracking of the Norwegian national rowing team showed that athletes automatically switch between the two models depending on the season phase:

• Early season (November–March): Pyramidal, to build aerobic and threshold foundations
• Late season (April–September): Polarized, to enhance VO2max and race intensity

This suggests the two models are complementary rather than opposing.

Research Directions

Neal et al. (2013) compared POL with threshold training and found POL slightly superior; however, Treff et al. (2017), studying rowers, argued that pyramidal training is more effective during the season’s base phase. Laursen also recommends alternating between the two in Science and Application of HIIT.

Practical Recommendations

• 8–12 weeks before the season: Use pyramidal training, with 2–3 SST (Sweet Spot Training, 88–94% FTP) sessions per week
• 4–8 weeks before the season: Switch to polarized training, reducing SST and increasing VO2max work
• SST example: 3×20 min @ 90% FTP, with 5 min rest between intervals
• Note: Pyramidal training is unfriendly to Taiwan’s weather; moderate Z2 intensity can easily lead to dehydration and heatstroke, so indoor sessions are recommended

Conclusion

Pyramidal training is not an “outdated method” but rather a necessary foundation before polarized training. If you are still building your base and your FTP is not yet stable, pyramidal training may suit you better than polarized. Once your FTP hits a plateau and you need to break through, switch to the polarized model to push forward.

Related Reading

• Polarized vs Pyramidal Training: Physiological Evidence and Application Scenarios for Two Intensity Distributions
• Pyramidal Training Model Explained: The Balanced Approach Between Polarized and Threshold
• Polarized Training: The Complete 80/20 Rule Guide
• Swim Training Periodization: Polarized or Pyramidal? Design Your Season with Lactate Zones