When it comes to improving your cycling performance, finding the right training strategy can be key to long-term success. Pyramidal training is one approach that has gained significant popularity, particularly for endurance athletes looking to strike the perfect balance between building stamina and improving power.
Covered in this blog :
- What is pyramidal training?
- How pyramidal training works
- The benefits of pyramidal training
- Who pyramidal training works for
- The drawbacks of pyramidal training
- Who pyramidal training might not suit
- Summary
- References
What is pyramidal training?
Pyramidal training is a structured method of intensity distribution, where the majority of your training is done at low intensity, with a moderate amount at medium intensity, and a small fraction at high intensity. The shape of the pyramid—broad at the bottom and narrow at the top—represents the time spent in each intensity zone. This approach allows you to build a solid aerobic base with low-intensity work while still incorporating moderate- and high-intensity sessions for speed and power gains.
Typically, your training week will be composed of about 75-80% low-intensity work, 15-20% at moderate intensity, and 5-10% at high intensity. This differs from the polarised training model, which focuses heavily on low- and high-intensity efforts, with little emphasis on moderate-intensity work. Pyramidal training instead places a more gradual progression of intensity, ensuring a well-rounded development of performance.
The foundation of pyramidal training is low-intensity endurance work, which helps improve your body’s ability to use oxygen efficiently. As you move up the pyramid, the moderate-intensity sessions help you sustain power over time, while the high-intensity intervals develop your peak power output, useful for sprinting, climbing, and quick accelerations.
How pyramidal training works
For amateur cyclists, pyramidal training offers a manageable and effective way to build fitness without the risk of overtraining. Many cyclists struggle with limited training time due to work, family, and other commitments. Pyramidal training addresses this by making low-intensity sessions the core of the plan, which are less taxing on the body while still providing significant aerobic benefits.
The large proportion of low-intensity riding (zones 1 and 2) is crucial for amateur cyclists, as it helps build a strong aerobic engine. This is where your body learns to become more efficient at using fat as a fuel source, delaying fatigue on longer rides. Unlike high-intensity intervals that can lead to quick exhaustion, low-intensity riding allows you to build endurance progressively without the need for extended recovery.
The inclusion of moderate-intensity sessions (zone 3) is what differentiates pyramidal training from polarised models. These efforts target your lactate threshold, the intensity at which lactate starts to accumulate in the blood. Training at this level improves your ability to ride at a steady, moderately hard pace for an extended period. For amateur cyclists, this is especially useful for tempo riding or tackling rolling terrain, where steady efforts are key.
Finally, high-intensity intervals (zone 4 and above) make up a smaller but essential part of your training. These sessions are designed to improve your VO2 max, which is your body’s maximum capacity to consume and utilise oxygen. Though high-intensity intervals are limited in pyramidal training, their inclusion ensures that you develop the ability to produce explosive power when needed, whether for sprinting at the finish line or pushing through a tough climb.
The benefits of pyramidal training
One of the most appealing aspects of pyramidal training is its sustainability. Unlike training models that focus heavily on high-intensity efforts, pyramidal training is less likely to lead to burnout or overtraining. For cyclists who are juggling work, family, and training, this balanced approach can help ensure steady progress without the constant fatigue associated with more aggressive plans.
Additionally, pyramidal training offers a flexible framework that can be adjusted depending on your goals. Whether you’re preparing for a long-distance event like a Gran Fondo, an ultra-cycling challenge, or just want to improve your overall endurance, pyramidal training provides the right balance of intensity levels to achieve those aims.
The aerobic base you build through low-intensity work enhances your endurance and helps you become more efficient on the bike. Studies have shown that endurance athletes using pyramidal training models tend to perform better in events that require sustained efforts over long periods. For example, research published in Frontiers in Physiology found that athletes who followed a pyramidal intensity distribution showed significant improvements in their endurance compared to other models, such as polarised training .
Moreover, pyramidal training allows you to develop strength in all intensity zones without over-emphasising any one area. By gradually incorporating more intensity as your performance improves, you can push your limits in a controlled, sustainable way.
Who pyramidal training works for
Pyramidal training is well-suited for endurance cyclists, particularly those who participate in events like sportives, Gran Fondos, or ultra-cycling races. These events require a strong aerobic base, which is precisely what pyramidal training develops. By focusing on low-intensity, high-volume riding, cyclists can build the endurance necessary to complete long-distance challenges with less fatigue and better overall efficiency.
For amateur cyclists, pyramidal training is also a practical choice. With most amateur riders balancing multiple life commitments, pyramidal training offers a way to improve performance without the risk of overtraining. The emphasis on low-intensity riding makes it easier to recover between sessions, reducing the likelihood of injury or burnout.
Cyclists who are recovering from an injury or looking for a more gradual re-entry into training may also find pyramidal training useful. The reduced emphasis on high-intensity intervals makes it less stressful on the body, allowing athletes to ease back into training without overwhelming themselves.
The drawbacks of pyramidal training
Despite its advantages, pyramidal training may not be suitable for everyone. One of the biggest challenges is the time commitment required for low-intensity rides. While these sessions are less physically demanding, they can be time-consuming. For cyclists who have limited time to train, it may be difficult to fit in the volume of low-intensity work needed to see the full benefits of this approach.
Additionally, pyramidal training tends to under-emphasise high-intensity work compared to polarised training. For cyclists who participate in races that demand short bursts of high power, such as criterium racing or track cycling, this approach may not provide enough high-intensity stimuli to develop top-end power. If you’re focused on improving your sprinting or anaerobic capacity, you may find pyramidal training too conservative.
Another drawback is that the improvements from pyramidal training can be slow to manifest. Since the bulk of the training is done at low intensities, it may take time to see noticeable gains in speed and power. Cyclists who are looking for rapid improvements in performance may find pyramidal training frustrating in its gradual nature.
Who pyramidal training might not suit
While pyramidal training can be highly effective, it’s not the right fit for every cyclist. Athletes who compete in short, high-intensity events like criterium racing or sprinting may find that pyramidal training doesn’t provide enough focus on high-intensity work. These athletes benefit more from polarised or interval-heavy training plans that target anaerobic and sprinting capacities.
Additionally, cyclists who are looking for quick gains in performance may not have the patience for pyramidal training’s gradual approach. The focus on building a strong aerobic base means that improvements in power and speed can take time to develop. If you’re working with a tight timeline to prepare for a race or event, you may need a more aggressive training plan.
Summary
Pyramidal training provides a balanced, sustainable approach to building cycling fitness, making it especially beneficial for endurance-focused cyclists. By spending most of your time in low-intensity zones, you build a strong aerobic base, while targeted moderate and high-intensity efforts enhance your speed and power in a manageable way. While it may not be ideal for cyclists focused on short, high-intensity efforts or those seeking rapid performance gains, it’s a highly effective approach for most amateur cyclists looking to improve over the long term.
