According to groundbreaking research by Stephen Seiler and Espen Tønnessen, analyzing over 15,000 training sessions from world champion endurance athletes, elite athletes actually train 85 percent at low to moderate intensity.
That’s the origin of the 80-20 or 85-15 “rule.”
More importantly, they found that training distribution varies significantly based on:
- Training phase (base vs. build vs. peak)
- Sport demands (gravel racing vs. crits vs. trail running)
- Individual athlete needs
- Seasonal factors (winter trainer boredom is real!)
However, this study is based on elite athletes who have roughly 20 hours or more a week to train.
If you have less than that, a pyramidal approach with more zone 3 work might be more effective.
Why Zone 3 Training Works Better
Tempo and sweet spot intervals align perfectly with sports science.
Here’s why:
Race-Specific Adaptations
Research by Stepto and Hawley (1999) suggests that “interval training with work bouts close to race-pace enhances one-hour endurance performance.”
For gravel and cyclocross racers, that means:
- 20-40 minute tempo efforts at 85-95 percent FTP
- Sweet spot intervals (2×20 minutes at 88-94 percent FTP)
- These intensities match the sustained efforts needed in your athletes’ races
Sustainable Mental Game
The research also shows that intensity distribution should match psychological needs.
Winter training without variety leads to:
- Mental burnout
- Decreased compliance
- Loss of motivation
The zone 3 pyramidal approach solves both the physiological and psychological challenges.
A Pyramidal Training Distribution
Based on the research and my experience with gravel/CX athletes, here’s a model that might work better with everyday endurance athletes:
Base Phase (Winter/Early Season):
- 40 percent Endurance pace
- 45 percent Tempo/sweet spot (sustainable intensity)
- 15 percent High-intensity work
Build Phase (Pre-Competition):
- 35 percent Endurance pace
- 40 percent Tempo/sweet spot
- 25 percent High-intensity intervals
Peak Phase (Race Season):
- 30 percent Endurance pace
- 35 percent Tempo/sweet spot
- 35 percent Race-specific intensity, which may be tempo/sweet spot work for gravel
What This Means for Everyday Endurance Athletes
For Gravel Racers:
Sweet spot training builds the aerobic power needed for 3-6 hour efforts while developing the ability to handle sustained power output.
For CX Racers:
The variety of intensities (easy + sweet spot + short bursts) matches the on-off nature of cyclocross while building the base needed for 60-minute race efforts.
In one training week, this might mean:
- One long as possible endurance ride
- One tempo interval session (i.e., 2×20 minutes)
- One big gear tempo interval session (i.e., 3×10 minutes)
- One 30/30 high-intensity interval session
- (One or two days a week of strength training.)
- The rest of your time is filled with endurance riding.
Taking Advantage of Trainer Time
Your winter trainer advantage with pyramidal training:
- More quality Z3 work without weather limitations
- Precise power control for sweet spot intervals
- Mental engagement with variety vs. pure endurance boredom
- Strength building with controlled cadence work
The Bottom Line
The 80/20 rule works for general guidelines, but athletes need specific, periodized training that matches their:
- Race demands
- Training phase
- Mental state
- Individual response patterns
The pyramidal approach is scientifically sound and builds the specific adaptations your athletes need while keeping them engaged during those long winters.
Stop applying rigid rules.
Start building sustainable performance.
Three Things You Should Know About the 80/20 “Rule”
1. The 80/20 Rule May Not Work for Everyday Endurance Athletes
Elite athletes with 20+ hours/week train differently than weekend warriors with limited time, making rigid intensity ratios less effective for everyday endurance athletes.
2. Zone 3 Training Builds Race-Specific Power
Tempo and sweet spot intervals at race-pace intensity create the sustained aerobic power gravel and CX racers need, while preventing winter training burnout through psychological variety.
3. The Pyramidal Approach Maximizes Limited Training Hours
A Zone 3-focused pyramidal distribution (40-50 percent Zone 2, 35-45 percent Zone 3, 10-25 percent Zone 4+) delivers superior adaptations for athletes training 6-10 hours per week.
Need more?
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BOOK A CALL so we can discuss your goals, answer questions, and talk about making your endurance training more effective, fun, and Simple.
Paul Warloski is a:
- USA Cycling Level 1 Advanced Certified Coach
- RRCA Running Coach
- Training Peaks Level 2 Coach
- RYT-200 Yoga Instructor
- Certified Personal Trainer
- Certified Nutrition Advisor
