.png)
Make your hard sessions hard and your easy sessions easy.
80:20 endurance training revolves around a principle of 80% of your training being performed at low intensity while the remaining 20% should be performed at a high intensity. By minimising time spent in the ‘grey zone’ of moderate intensity, this method maximises performance improvements whilst reducing the risk of injury and burnout.
How does it work?
80% - Low-Intensity Training - Zone 1 or 2: These are ‘easy’ efforts where the athlete should feel comfortable and be able to maintain conversation. Heart rate is typically around 60-70% of the maximum.
20% - High-Intensity Training - Zone 4 or 5: This includes sessions like interval training, tempo runs and sprints. High-intensity efforts improve speed, power and the ability to sustain a faster pace over longer durations.
Gradually increase your training volume while maintaining recovery time between harder sessions to maximise adaptations and reduce injury risk.
Measuring intensity
There are multiple ways to monitor and measure intensity in an 80:20 plan:
Heart Rate: Many athletes use heart rate monitors to stay within desired zones, with heart rate zones calculated as percentages of maximum or lactate threshold heart rate.
Perceived Exertion (RPE): RPE scales, such as the Borg scale (6-20), can help athletes self-assess and stay within the target intensity.
Pace/Power: Runners may use pace as a guide, while cyclists often use power meters to gauge intensity.
What do the studies say?
Studies on polarised training have generally supported the 80:20 approach:
A 2014 study published in Frontiers in Physiology showed that a polarised (80/20) training approach produced superior improvements in both aerobic and anaerobic capacities compared to threshold-focused training.
A 2019 study on well-trained runners found that a polarised training plan resulted in greater improvements in 5K race times and VO₂ max than a moderate-intensity training plan.
A study involving recreational triathletes showed that athletes with training closer to the 80/20 distribution achieved better race performances, particularly in an Ironman event.
Similarly, research on runners found that those following an 80/20 regimen improved their 10K times significantly more than those who spent more time in moderate-intensity zones
Is 80:20 only for elite athletes?
No, many recreational runners mistakenly push too hard during every workout, leading to early improvements but eventual stagnation due to fatigue. Studies show that when recreational runners shift from a 50/50 split between moderate/high and low intensity to an 80/20 balance, they see more significant gains. For instance, one study revealed a 5% improvement in 10K times for the 80/20 group compared to 3.5% for those following a 50/50 split.
What about for Shorter, Lower Volume Training?
The 80:20 model benefits athletes even with shorter daily sessions , however it make take longer to achieve the same fitness gains.
* University of Verona Study (Luca Festa): Recreational runners training 30 minutes daily over eight weeks were split into a 77/3/20 (similar to 80/20) group and a 40/50/10 group. Both groups showed similar fitness gains, though the 40/50/10 group saved 17% of their training time. This suggests the 80/20 model remains effective with low mileage, though it may take longer.
Even with shorter sessions, 80:20 training offers valuable physiological and psychological benefits:
* Enhanced efficiency and economy: Low-intensity training improves fat utilisation, preserving glycogen for harder efforts.
* Optimal adaptations: This approach promotes hormonal and neuromuscular adaptations key to endurance.
* Reduced burnout risk: High-intensity work is mentally demanding; limiting it to 20% keeps athletes motivated and prevents burnout.
Women and the 80:20 model
Emerging evidence suggests that women may experience unique benefits from high-intensity training due to hormonal and physiological adaptations. Sprint interval training (SIT) in particular is of benefit to menopausal women because it can provide the metabolic stimulus to trigger the performance-boosting body composition changes (inc. cardiovascular health!) that our hormones helped us achieve in our premenopausal years by increasing lean muscle mass and reducing fat mass in a relatively short period of time.
In a 2019 study published in ""Medicine & Science in Sports & Exercise"", researchers had a group of postmenopausal women, ages 47 to 59, perform 20-minute bouts of SIT - alternating eight seconds of sprinting on a stationary bike at about 85 percent of their maximum heart rate with 12 seconds of easy pedalling - three times a week for eight weeks. By study's end, the women had lost fat, regained lean muscle mass, and improved their aerobic fitness by 12 percent after what amounted to only 8 hours of exercise over 8 week's time.
More research is needed to determine if the 80:20 split is the optimal balance for women. For now, this model remains a versatile and effective framework for both male and female athletes.
The Takeaway
In practice, the 80:20 approach helps avoid the ‘moderate-intensity rut’ where athletes inadvertently train too hard during easy sessions and too easy during hard ones, reducing overall efficiency. It minimises the risks of injury and burnout while maximising fitness gains and performance improvements. This balance also ensures recovery and long-term improvements by reducing stress on the nervous system and promoting sustainable progress. Whether you're an elite marathoner or a recreational cyclist fitting training into a busy schedule, the 80:20 approach offers a sustainable path to better endurance and speed.
For female endurance sport lovers, the 80:20 model perfectly complements EmpowHer, our 6-week online strength training program designed to boost power, endurance and resilience. We will help you take a holistic approach to training and help master the art of intensity management, allowing you to target both low- and high-intensity efforts effectively while avoiding overtraining and burnout.
Comments