THE EFFICACY OF TRAINING INTENSITY DISTRIBUTION MODELS (POLARIZED, PYRAMIDAL, AND THRESHOLD) IN DEVELOPING AEROBIC CAPACITY IN AMATEUR RUNNERS: A SYSTEMATIC REVIEW
DOI:
https://doi.org/10.31435/ijitss.1(49).2026.5237Keywords:
Training Intensity Distribution, Polarized Training, Pyramidal Training, Amateur Runners, Aerobic Capacity, Systematic ReviewAbstract
Objectives: While the polarized (POL) model is established as the optimal paradigm for elite endurance athletes, its direct application to amateur runners is frequently limited by restricted weekly training volumes (typically 3–5 hours) and perceptual difficulties in self-regulating low-intensity efforts. Therefore, the objective of this systematic literature review is to evaluate the efficacy of Training Intensity Distribution (TID) models - specifically the POL, pyramidal (PYR), and threshold (THR) frameworks - in developing aerobic capacity among this specific population.
Methods: Following the PRISMA framework, a comprehensive search was conducted across PubMed, Web of Science and SPORTDiscus to identify empirical evidence specifically targeting Tier 2 (Trained/Developmental) athletes. To ensure comparability across studies, training loads were synthesized and standardized into a classic triphasic intensity model.
Key Findings: The analysis reveals that amateur athletes exhibit distinct physiological responsiveness compared to their elite counterparts. Due to lower baseline aerobic capacities and greater margins for improvement, PYR and THR models elicit comparable developmental benefits in physiological outcomes, such as maximal oxygen uptake (VO2max), while demanding significantly less total training time than strict polarization.
Conclusions: Consequently, while strict polarization remains a biological necessity for elite populations managing massive training volumes, PYR and THR distributions present a highly pragmatic, time-efficient, and evidence-based approach for amateur runners aiming to optimize long-term aerobic development.
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Copyright (c) 2026 Dawid Szczepański, Anna Gwizdek, Sebastian Konecki, Grzegorz Jałoszyński, Marcin Patryk Barbachowski, Oliwia Marciniak, Maria Kurt, Natalia Bylak, Bruno Makowski, Norbert Gromadzki
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