The 80/20 Rule for Endurance: Why SO MUCH Zone 2?

Summary

The 80/20 rule for endurance training—spending 80% of time at low intensity and 20% at high intensity—is a helpful model but not a one-size-fits-all approach. While effective for advanced athletes, beginners may benefit from a mix of low, medium, and high-intensity sessions. The optimal split varies based on the athlete’s level, the sport being practiced, and the training phase (e.g., loading, deload, or peaking). Instead of rigidly following the 80/20 model, training should adapt to the athlete’s goals, fitness level, and seasonal needs to achieve continuous improvement.

Takeaways

• 😀 The 80/20 rule in endurance training is a model, not a strict rule, and should be applied carefully depending on the situation.
• 😀 Beginners should aim for a balanced mix of low, medium, and high-intensity sessions rather than sticking to a rigid 80/20 split.
• 😀 Cycling is an ideal modality for building endurance due to its lower mechanical load compared to running, especially for beginners.
• 😀 The 80/20 rule may be useful for advanced athletes, where the cost of high-intensity training becomes more significant and needs to be balanced with low-intensity sessions.
• 😀 Training intensity distribution should vary based on the athlete’s experience, fitness level, and the time of year.
• 😀 As athletes advance, the cost (recovery time, fatigue) of high-intensity sessions increases, requiring more focus on low-intensity training to balance it out.
• 😀 Training should not follow a one-size-fits-all model but should be personalized to the individual’s needs, goals, and sport.
• 😀 The approach to training should change seasonally, with some phases focusing on building base endurance and others emphasizing high-intensity work.
• 😀 The 80/20 model is one approach but shouldn't be treated as the only way to structure training; adjustments should be made depending on the specific context.
• 😀 A varied approach to training is essential for continual progress. If training stays the same for too long, progress will plateau and may eventually stop.
• 😀 High-intensity training (such as tempo, threshold, or very high-intensity sessions) should be approached carefully to avoid injury and burnout, particularly for beginners.

Q & A

What is the 80/20 rule in endurance training?

The 80/20 rule in endurance training suggests that athletes should spend 80% of their training time at low intensity and 20% at high intensity. This distribution is thought to help improve endurance while minimizing the risk of overtraining.

Is the 80/20 rule the best way to organize endurance training?

The 80/20 rule can be a useful model in some contexts, but it is not the best approach for every athlete or situation. It should be adapted based on the athlete’s level, the type of training they do, and the phase of the training cycle.

How should beginners distribute their training intensities?

For beginners, a more balanced approach is recommended. Instead of strictly following the 80/20 rule, beginners could do one low-intensity, one medium-intensity, and one high-intensity session per week. This allows them to gradually build endurance while avoiding excessive strain.

Why is running considered more impactful than cycling for beginners?

Running has a higher mechanical load and impact on the body compared to cycling. For beginners, this can lead to injuries if not approached carefully. Cycling is a gentler way to build endurance without the added risk of impact-related injuries.

Can the 80/20 rule apply to athletes who train on a bike?

Yes, the 80/20 rule is often applied to cyclists because cycling is a lower-impact activity than running. However, even for cyclists, the 80/20 rule may need to be adjusted based on the athlete’s experience level and the training phase.

How does an athlete’s training level affect the application of the 80/20 rule?

As athletes progress and their training level increases, the cost of high-intensity sessions rises, meaning they require more recovery. Therefore, advanced athletes may need to spend more time at low intensity to recover from the higher-intensity sessions, making the 80/20 rule more applicable at that stage.

What is the concept of 'saving coins' in endurance training?

The 'saving coins' metaphor refers to using low-intensity sessions to build up a reserve of energy or endurance, which can then be spent on higher-intensity sessions. The idea is that the more intense training is, the more recovery is needed, so low-intensity sessions are crucial for building up endurance without overtaxing the body.

Does the 80/20 rule apply universally to all endurance athletes?

No, the 80/20 rule is not universal. The best training intensity distribution varies depending on the athlete’s experience, sport, and the time of year. For example, during a base-building phase, athletes may need to focus more on medium and low-intensity work, while high-intensity sessions might be limited.

How does training phase (e.g., loading, deload, peaking) affect intensity distribution?

Training phases significantly influence intensity distribution. During a loading phase, more high-intensity sessions may be included, whereas during a deload or recovery phase, there may be more low-intensity training. The intensity distribution should be adjusted based on the goals of the training phase.

Why should athletes vary their training throughout the year?

Athletes should vary their training to avoid stagnation and ensure continuous progress. Training should be tailored to different times of the year, with varying emphasis on low, medium, and high-intensity work. Without variation, athletes may stop progressing and risk burnout or injury.