The Truth About Zone Training: The Real 80/20 Rule

Understanding the 80/20 Rule in Endurance Training: Myths, Facts, and Practical Insights
In this episode, we delve into the widely-known 80/20 rule of endurance training, explaining its origins, common misconceptions, and practical applications. We trace back to Stephen Seiler's research, which identified a discrepancy between high-intensity training recommendations and the actual practices of elite endurance athletes. Discover how the 80/20 rule emerged, its subsequent evolution into polarized and pyramidal training models, and how to effectively apply these principles based on individual goals, events, and training phases. Learn why flexibility and understanding your specific needs can lead to better performance outcomes in endurance sports.

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-Steve

00:00 Introduction to the 80/20 Rule
00:35 Origins of the 80/20 Rule
01:45 Breaking Down the 80/20 Rule
04:28 Polarized and Pyramid Training
04:40 Three Zone Model Explained
07:00 Comparing Training Models
13:12 Practical Applications and Flexibility
14:49 Conclusion and Final Thoughts

[SteveMagness]

Thanks for watching. If you like the content, consider subscribing. I go deep into the science and practice of mental and physical performance!


Thanks for watching. I put out new videos on the science of performance every week!

[ArunaabhShah]

"Not in the best shape, maybe 4:20 mile shape". #humblebrag. 😂
Absolutely loving the content Steve! Please keep it coming! Ordered the book!

[fredb.]

Thanks for reviving your YT channel. Love your research-based explanations behind solid training principles. This is much needed with all the ill-informed advice floating around.

[mitchmellons]

Another great video! Everyone order the book so Steve can fix his ceiling.

[kurtpershing]

What a great explanation of how 80/20 manifests itself in most training plans!

[CiaranNoonan-hw]

You are one of the best explainers around. Love your books and these videos

[RonnyC]

I stopped caring about zones for my easy and long runs. However it just naturally went to 2-5 bpm below my maffetone HR on average...

[timtrenholm]

People want simple basic systems to apply, because to do otherwise is work! For the athlete and the coach. The consistency of a one system approach can take an athlete far, but once they get all the "easy" wins to their fitness...that's when the "hard" work needs to start. Otherwise they plateau, and often become frustrated.
I love your presentation style...raw theory, then the nuanced/context explanation.

[tomson]

Looving the content you are putting out!

[perfidy]

Good stuff as always. If love to see a video on strength training for runners. I feel like the advice is kinda all over the place and I've concluded that I trust you 😂

[herbertbloch]

I would. be interested in the topic of progression.
I have heard about increasing the number of days to cycle per week.
Increasing the volume by max 10% per week.
Then there are the 3 weeks increasing and 1 week reduced.
The one week block, high volume and 3 weeks "steady".
And some rather increase the amount of higher sub LT1 work.
Currently I am at about 14-15h a week and must verify that it's not too much to recover and grow from.

[richardmiddleton]

80/20 gets complicated because an easy run becomes 'hard' depending on the duration. This will differ depending on how well trained you are, but you need to do these long duration easy runs to become 'well trained'! You have to have an extended peroid where you're doing NO 'high intensity', but are gradually increasing the duration of easy runs which will double as 'hard' sessions.

[MLHunt]

Dude, really enjoy your smart fact-based approach to things and your matter-of-fact and straightforward presentation of your ideas. Just bought the book.

[mattmason]

Great explanation, thank you for trying to save the endurance world.

I’d be interested to hear how you would classify a session like this in the 3 zone model, for yourself.

Session:
6 x 3mins @ 5:45-5:22 pace + 4-5mins easy jogging in between (see “easy interval method” ).

The effort is slightly above marathon pace during the 3 minutes. However your HR does not come close to a marathon HR, due to the duration.There is a long recovery to reduce any lactate build up. This could be a very aerobic session. Would you classify it as an easy or moderate session?

Thanks!

[eurekaflows]

I love this guy's content, but I gotta confess: Steve's presentation is best consumed at 1.5x speed lol.

[zacsborntorunrunningadvent]

Nice presentation. Trouble with a 3 zone model is its too vague with zone1 as you say. A slow jog vs marathon pace is technically zone 3 / sub threshold in a normal 5zone model. Beauty of zone 1 & 2 is its more alkaline burning fatty acids in type I fibres.

Ps: nice work with 4:20/mile ! 🎉🎉

[trainwellracewell]

You should consider competing in some of the USATF masters races on the track with your speed. Both indoor & outdoor

[danilokal]

Great video, what is your opinion on weck method and spinal engine?

[geoffreymccann]

I love how you just bring things back to essentially commonsense and I think people forget it wasn't that long ago you couldn't really measure anything much in training other than time It was pretty hard to measure different zones then . And everyone survived.

[amyeb]

This is probably a stupid question, but do you write training plans available for purchasing?