DECISION GUIDE
Pyramidal or polarized?
What you should do.
The 2025 meta-analysis finds no winner. No rule by weekly hours is supported by the evidence. Here is what you can decide.
What we know
Both models keep most work easy, below the first threshold. They differ in the split between medium and high zones. For VO₂max and time trials the 2025 meta-analysis finds no overall superiority, with possible differences by athlete level. Evidence: moderate.
What to do, in order
- Measure your current work. For two weeks count time in three zones, always with the same method (thresholds, not just your watch zones).
- If the middle zone dominates and it is not intended, move that work: either easier, or into a few real quality sessions. Do not add hard sessions just to hit a percentage.
- Pick what you can repeat. Distribution must account for the total load, including strength sessions. Choosing hard days requires assessment of the plan, not a percentage generated by Wolf Engine.
- Review after a block. To compare two periods, keep measurement conditions as similar as possible and record load and recovery too. This is a practical monitoring choice, not a universal duration demonstrated by studies.
The monitoring and application steps are practical Wolf Lab choices, not an experimental protocol with demonstrated effectiveness.