Ep. 21 - Training Intensity Distribution - TID

This week's episode of The Sunday Shakeout features an informative guide to a heavy topic - training intensity distribution, or TID. Your TID could make or break your training depending on how you distribute your intensity. Therefore, it is crucial that you get it right off the bat. For this episode, I welcome note just runners, but endurance athletes of all abilities, whether you are a cyclist, swimmer, cross-country skier, or triathlete, this episode in many ways applies to you. I hope you enjoy this episode of The Sunday Shakeout. Thank you so much to all of my listeners!

Summary:

-Three distinguishable intensity zones: Zone 1 (low-intensity), Zone 2 (moderate intensity), Zone 3 (high-intensity)

-Training Intensity Distribution (TID): How much of the time we spend in different physiologically-based training intensity zones

-Polarized and Pyramidal training models are proven to be the most effective

-Approximately 80% of your training should be spent in Zone 1 and the other 20% should be spent in Zones 2 and 3

-Periodization and training personalization plays a great role in TID

Helpful resources:

-80/20 Running by Matt Fitzgerald

https://www.amazon.com/80-20-Running-Stronger-Training/dp/0451470885

-Article: Training intensity distributions: From Polarized to Pyramidal models, specificity is key in Long Distance Triathlon

https://www.trizone.com.au/training-intensity-distributions-from-polarized-to-pyramidal-models-specificity-is-key-in-long-distance-triathlon/

-Video: How "normal people" can train like the world's best endurance athletes | Stephen Seiler | TEDxArendal

https://youtu.be/MALsI0mJ09I

-Video: The Most Effective Endurance Training Method - The Science Explained

https://www.youtube.com/watch?v=6KBBPOlyMWw