Table 7 Training effect matrix by athlete characteristics.
Athlete characteristic | Category | Pyramidal training | Polarized training | Optimal approach | p-value |
|---|---|---|---|---|---|
Experience level | Novice (< 2 yrs) | + 12.4% | + 5.8% | Pyramidal (+ 32.4%) | < 0.01 |
Intermediate (2–5 yrs) | + 8.9% | + 9.3% | No difference | 0.64 | |
Advanced (5–8 yrs) | + 6.3% | + 11.2% | Polarized (+ 21.9%) | < 0.01 | |
Elite (> 8 yrs) | + 5.6% | + 13.7% | Polarized (+ 27.6%) | < 0.01 | |
Age group | 18–30 years | + 9.8% | + 10.2% | No difference | 0.58 |
31–40 years | + 8.5% | + 11.3% | Polarized (+ 12.5%) | < 0.05 | |
41–50 years | + 11.4% | + 7.9% | Pyramidal (+ 15.2%) | < 0.05 | |
> 50 years | + 10.9% | + 6.8% | Pyramidal (+ 18.7%) | < 0.01 | |
Baseline VO₂max | < 45 ml/kg/min | + 11.2% | + 10.8% | No difference | 0.72 |
45–55 ml/kg/min | + 12.4% | + 8.3% | Pyramidal (+ 17.6%) | < 0.01 | |
> 55 ml/kg/min | + 6.9% | + 13.5% | Polarized (+ 23.8%) | < 0.01 | |
Running mechanics | Heel Striker | + 11.7% | + 8.4% | Pyramidal (+ 14.3%) | < 0.05 |
Midfoot Striker | + 9.2% | + 10.8% | No difference | 0.18 | |
Forefoot Striker | + 7.5% | + 12.7% | Polarized (+ 20.6%) | < 0.01 |
