Imagine discovering that the training strategy you've sworn by for years might be holding you back from your true potential in endurance sports. That's the eye-opening revelation we're diving into today.
For over 20 years, the concept of polarized training has been the gold standard in endurance athletics, championed by exercise physiologist Stephen Seiler. This approach suggests dedicating roughly 80% of your workouts to gentle, low-effort sessions and the remaining 20% to intense, all-out pushes. The idea is that anything moderate – that so-called 'middle ground' – is essentially useless: it's tough enough to wear you out without delivering the big physiological boosts you're after. It's a straightforward philosophy that's gained massive traction, particularly with all the tech-savvy athletes fixated on precise data tracking and ideal effort splits. But what if this whole framework is built on shaky foundations? And here's where it gets controversial: could the real secret to unlocking better performance lie right in that neglected middle zone?
Enter Steve Neal, a seasoned Canadian coach with 37 years of experience shaping endurance athletes. He rejects the idea of a universal training blueprint that fits everyone. Instead, Neal tailors his plans to fit the time of year and each individual's unique profile – sometimes leaning into pyramidal structures, other times polarized ones. The secret sauce, according to him, is picking the strategy that propels your fitness exactly where you need it to go.
Pyramidal training, which Neal often favors, puts a spotlight on those tempo rides and moderate efforts in the 'middle' range. Far from being a waste, he argues, this zone can become the powerhouse driving tangible results on the road or trail. To make this clearer for beginners: think of tempo work as sustained riding that's challenging but sustainable, like cruising at a pace where you're working hard but can still chat in short sentences – it's building your engine without redlining it every time.
"When I dive into athletes' training logs from platforms like TrainingPeaks, INSCYD, or Xert, what jumps out is pyramidal patterns far more than strict polarization," Neal shares. "Everyone raves about that 80/20 split, but when you crunch the power meter numbers, it's closer to 95/5 for many of my riders. This holds true even during grueling stage races, where they're logging 2.5 to 3 hours daily for a full week – rarely do they hit a true 90/10 ratio." If Neal's onto something here – and the data suggests he is – it flips the script on how most of us structure our weeks. We might pat ourselves on the back for polarized sessions, but in reality, we're often creating a wider foundation of easy miles, a beefier core of moderate work, and a pinpoint top of high efforts – that's pyramidal training in disguise. Even among pros, the polarized ideal might not be as rock-solid as we've been led to believe.
Neal's methods fuse timeless coaching insights with cutting-edge concepts. His mentor, Juerg Feldmann – a former Swiss speed skater turned coach for Canadian mountain bike world champs and Olympic stars – instilled in him the value of blending solid basics with fresh innovations. "Techniques I picked up from Juerg decades ago are only now hitting the mainstream," Neal notes. For instance, respiration training to optimize breathing efficiency – a game-changer for conserving energy during long rides – was something Feldmann employed over 30 years back. If you're new to this, respiration training involves exercises to improve how you breathe under load, reducing wasted effort and boosting overall stamina; it's like fine-tuning your body's natural ventilator for peak performance.
Building on that legacy, Neal doesn't blindly trust software-generated zones. "Those tools excel at mapping high-end efforts," he admits, "but for everything below threshold, I still rely on lactate testing to get it spot-on." This hands-on approach lies at the core of his success with top-tier cyclists across disciplines. And this is the part most people miss: pyramidal training shines brightest for athletes over 40, who form the bulk (about 95%) of his clientele. As we age, recovery slows, so emphasizing sustainable intensities helps maintain gains without burnout.
At its essence, pyramidal training builds a broad base of easy endurance rides – those Zone 2 efforts that keep your aerobic system humming without stress – layers in a healthy chunk of tempo or moderate work, and tops it off with minimal threshold or VO2max blasts. Visualize a pyramid: expansive low-intensity foundation that tapers upward, with that middle section getting deliberate focus to forge resilience. Unlike rigid polarized plans that sidestep the 'grey zone' entirely, pyramidal embraces it strategically, turning potential mediocrity into a strength.
Neal's athletes leverage this to cultivate aerobic toughness and fend off fatigue, enabling them to hold race-like paces for longer stretches. "It's all about zeroing in on intensities that mirror real competition demands," he emphasizes. Too many folks – riders and coaches alike – chase zones that sound good in theory but fall short in practice. Take stage races or epic Gran Fondos: hours upon hours at tempo paces, which Neal slots into Zone 3. For beginners, Zone 3 is that sweet spot where your muscles start producing a bit more lactate, but your body clears it efficiently – it's training your system to handle the build-up without crashing.
He calibrates zones primarily via heart rate, fine-tuned with lactate, metabolic, or muscle oxygen assessments when feasible (more on his zone breakdown later). In pyramidal setups, the emphasis lands on Zone 2a/2b for endurance building and Zone 3 for tempo development, sprinkled with enough high-octane work to stay sharp for races. This stands in stark contrast to polarized training's near-total avoidance of tempo. "A common myth is that Zones 2 and 3 are worlds apart," Neal clarifies. "They're not – it varies by individual. That's why I pinpoint LT1 (first lactate threshold, where fatigue starts creeping in), LT2 (the upper threshold for sustained efforts), and a 'balance point' in between." This balance point – where fat and carb burning are evenly split – can shift significantly (by 30-40 watts in a season) even if thresholds budge only slightly (say, 5 watts). The result? An expanded usable power range, letting you sustain near-threshold efforts longer without the actual threshold moving much. It's like widening your performance bandwidth.
Have we all been barking up the wrong tree with polarized training? Neal believes so, pinning it on a flawed research foundation. "Those original studies on polarized models in elite rowing, running, and cycling relied solely on heart rate data," he points out. "But heart rate often underestimates effort by a full zone compared to power output." For newcomers: heart rate measures cardiovascular strain and can lag or drift due to tiredness, heat, or dehydration, while power meters directly gauge work done by your legs – a more reliable intensity gauge. "What those studies likely captured was pyramidal training masquerading as polarized. That's why pitting the two against each other feels off-base – much of what we accept as polarized truth is probably inaccurate." Neal's bold take: his athletes aren't skimping on easy work; they're just not hitting that mythical 15-20% of super-high efforts. Scrutinize a year's data from any dedicated cyclist, he claims, and pyramidal patterns emerge, not polarized ones. "Even elites we assume follow 80/20 are pyramidal when properly analyzed."
So, what tangible benefits does pyramidal training deliver? Neal highlights three big ones. First, enhanced aerobic capacity: honing in near the balance point optimizes fat-carb fuel mixing, making your oxygen-use engine more efficient – think longer rides on less glycogen, sparing energy for the finish. Second, boosted durability: "If I nudge someone's tempo output to 75% of their VO2max power, their race results soar," he says. Even a minor dip in raw VO2max is offset by vastly better sustained power – crucial for events demanding hours of effort. Third, superior metabolic flexibility: extended tempo sessions train your body to juggle fuels smarter, staving off the wall of exhaustion. These aren't always the headline-grabbing VO2max spikes, but they translate to podium finishes.
Neal illustrates: "Say a rider's VO2max power is 350 watts. I prioritize lifting their tempo or balance point to 75% of that – around 262 watts. Starting from 220 watts, a 40-watt gain means faster racing, thresholds be damned if VO2max slips a tad." Who thrives most? Masters riders with packed schedules. "Take my 45-year-old client, a Canadian marathon MTB champ consistently top-three in cross-country," Neal recounts. "His threshold climbed from 300 to 310-320 watts over a year – modest on paper, but at his age, it's championship gold." Or consider Sam from the UK: a full-time working new dad squeezing in 8-9 hours weekly. Two years of endurance-tempo focus turned him unbreakable. "He'd hold 300 watts in Zone 3 with easy breathing and HR below 83% – pure resilience. That's pyramidal magic."
Neal warns of pitfalls: overemphasizing threshold without balance risks stagnation or glycolytic overload, where you excel short and explosive but falter on endurance. Studies back this – too much threshold can plateau improvements there. Better to elevate from sub-threshold levels, gradually raising the bar. Patience is key; some find the steady tempo grind dull compared to thrill-seeking HIIT. Neal recalls a UK talent who surged 8-10% in three months but bailed to chase adrenaline-fueled group rides.
For Neal, middle-intensity sessions are essential weekly staples – the forge of true progress. Easy rides stabilize you; max efforts hone your edge. But the grind that builds speed, strength, and unbreakable form? It's in that vital in-between space.
After two decades of polarized dominance, this push for the middle might ruffle feathers – is it heresy or hidden wisdom? The evidence from data and real athletes suggests the latter. Cycling demands aren't black-and-white; they're a fluid spectrum of pushes, recoveries, and evolutions. That 'grey' zone isn't a no-go – it's the golden key to cohesion.
And it worked wonders for me too
Cameron Nicholls, 41, from Queensland's Sunshine Coast in Australia, shares how ditching strict polarization for a tempo-rich pyramidal twist transformed his results.
"I used to scoff at sweetspot sessions – that moderate effort between steady and hard. I was all-in on Zone 2 easy spins, VO2max intervals, and big-gear grinds. Zero middle ground; low intensity dominated, with the rest pure pain.
"Craving change, I teamed up with coach Ryan Thomas for a hybrid experiment: six weeks pyramidal, then six polarized. The pyramidal block featured Zone 2 foundations plus sweetspot hits in the Zone 3-4 blur. Coming from pure 80/20, it felt foreign – but 'no man's land' proved far from barren. Next, we amped up with VO2max and anaerobic blasts, always anchoring with Zone 2.
"At 41, I smashed PBs in three of four key power-to-weight metrics and nailed strong race showings. Pyramidal solo or the hybrid combo? Hard to pin down. But it was my sole shift in a decade, yielding career-best outcomes."
PYRAMIDAL TRAINING IN ACTION
Curious how this plays out day-to-day? Here's a breakdown:
● Base building: Heavy on Zone 2 endurance, with measured Zone 3 tempo infusions to lay a robust foundation without overwhelming recovery.
● Build-up stage: For someone logging ~8 hours weekly, target 3-4 hours of tempo spread across sessions, plus occasional high-intensity tune-ups every week or two. Tailor to the person and event – maybe dial back tempo for more easy miles, or pivot to race-pace specifics.
● Competition phase: Maintain the pyramidal shape, overlaying event-tuned intensities.
● Sample week for an 8-10 hour amateur:
2-3 endurance-focused rides (Zones 2a/2b, building stamina)
2 tempo workouts (Zone 3, 45-90 minutes each, honing sustainability)
1 group outing or event simulation (dipping into Zones 4/5 for sharpness)
1 light recovery spin
● Testing is non-negotiable, Neal stresses. "Lots of my folks use home lactate meters or muscle O2 sensors," he says. "It tracks progress affordably, cutting lab visit costs."
STEVE NEAL'S TRAINING ZONES
Defined by heart rate percentages of max, with lactate tweaks:
Zone 1: Active recovery – super gentle to flush legs.
Zone 2a: Light endurance, 60–70% max HR – conversational pace.
Zone 2b: Moderate endurance, 65–75% max HR – steady but comfortable.
Zone 3: Tempo or 'lactate balance,' 78–83% max HR – purposeful effort, sustainable push.
Zone 4: Threshold, 85–90% max HR – hard but holdable for 20-60 minutes.
Zone 5: VO2max, 90–95% max HR – intense intervals to boost oxygen uptake.
Zone 6: Max sprints or torque – all-out bursts for power.
But here's a counterpoint to chew on: while Neal's data sways many, polarized die-hards argue the high-low split maximizes supercompensation with minimal junk miles. Is pyramidal just a pragmatic tweak for busy amateurs, or does it outperform across the board? What do you think – have you tried pyramidal training, and did it click for you? Drop your experiences in the comments; let's spark a debate on rethinking our rides!
