Training methodology
Intensity distribution, periodization, tapering and concurrent training.
The backbone of how Leo builds a plan. The meta-analyses here converge on a few things: tapering produces a real and quantifiable performance gain, strength work improves running economy without compromising endurance when sequenced properly, and high-intensity intervals and continuous training both raise VO2max by comparable amounts when total work is matched.
The live argument is intensity distribution. Several reviews in this section compare polarized training against pyramidal and threshold-heavy models, and the honest summary is that polarized wins in some populations and ties in others rather than being universally superior. Periodization itself is questioned here too, in a paper asking whether the classic models are evidence-led or simply inherited. Leo builds phases from these frameworks but treats the intensity split as a starting point to be adjusted against what your own data shows, not as doctrine.
Papers in this domain
22 peer-reviewed references. Titles link to the publisher via DOI.
Return to Running After a Race: Reverse Taper and Recovery Timelines
Coach Leo editorial synthesis (evidence-based) · 2026
VMA (Maximal Aerobic Speed) — Complete Scientific Reference
Compilation — Léger, Mercier, Billat, Péronnet, Thibault, di Prampero, Margaria, Daniels · 2026
Effects of Polarized Training vs Other TID Models: Scoping Review
Rivera-Köfler et al. · 2025 · DOI 10.1519/JSC.0000000000004973
Race Time Prediction Algorithms: Strava, Garmin/Firstbeat, and Traditional Methods — Deep Research Synthesis
Leo Coach Research (multi-source synthesis) · 2025
Recent Advances in Training Intensity Distribution Theory for Endurance Sports (2025)
Kong et al. · 2025 · DOI 10.3389/fphys.2025.1657892
Cardiorespiratory and metabolic consequences of detraining in endurance athletes
Barbieri et al. · 2024 · DOI 10.3389/fphys.2023.1334766
Concurrent Strength and Endurance Training: SR & Meta-Analysis on Sex and Training Status
Huiberts, Wüst, van der Zwaard · 2024 · DOI 10.1007/s40279-023-01943-9
Polarized vs Other TIDs on Endurance Performance: SR & Meta-Analysis
Oliveira, Boppre, Fonseca · 2024 · DOI 10.1007/s40279-024-02034-z
Llanos-Lagos et al. · 2024 · DOI 10.1007/s40279-024-02018-z
Eihara Y. et al. · 2022 · DOI 10.1186/s40798-022-00511-1
Doherty et al. · 2019 · DOI 10.1016/j.jsams.2019.09.013
Marathon Pacing Ability: Training Characteristics and Previous Experience
Swain, Biggins, Gordon · 2019 · DOI 10.1080/17461391.2019.1688396
González-Mohíno et al. · 2019 · DOI 10.1007/s40279-019-01201-x
Kenneally, Casado, Santos-Concejero · 2018 · DOI 10.1123/ijspp.2017-0327
Benefits and Limitations of Block Periodized Training Approaches to Athletes' Preparation: A Review
Issurin · 2016 · DOI 10.1007/s40279-015-0425-5
Effects of Strength Training on Running Economy: Systematic Review & Meta-Analysis
Balsalobre-Fernández, Santos-Concejero, Grivas · 2016 · DOI 10.1519/JSC.0000000000001316
Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials
Milanović, Sporiš, Weston · 2015
Effects of Low-Volume High-Intensity Interval Training (HIT) on Fitness in Adults: A Meta-Analysis of Controlled and Non-Controlled Trials
Weston, Taylor, Batterham, Hopkins · 2014
Concurrent Training: A Meta-Analysis (Interference Effect)
Wilson et al. · 2012 · DOI 10.1519/JSC.0b013e31823a3e2d
Periodization Paradigms in the 21st Century: Evidence-Led or Tradition-Driven?
Kiely · 2012 · DOI 10.1123/ijspp.7.3.242
Effects of Tapering on Performance: A Meta-Analysis
Bosquet, Montpetit, Arvisais, Mujika · 2007 · DOI 10.1249/mss.0b013e31806010e0
Scientific Bases for Precompetition Tapering Strategies
Mujika, Padilla · 2003 · DOI 10.1249/01.MSS.0000074448.73931.11
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