In this episode of the Race Ready Podcast, Andy and Brian dig into the science and practice of training intensity distribution for endurance athletes. Drawing on a recent Norwegian study that analyzed training logs from Olympic- and World Cup-level cross-country skiers, they explore how elite athletes build fitness over time—not by increasing the percentage of high-intensity training, but by adding more volume at low and moderate intensities. The discussion challenges the assumption that more intensity equals better performance and emphasizes the importance of consistent aerobic development through L1 and L3 training.

They also break down the nuances of VO₂ max versus what they call "performance VO₂"—the ability to utilize a higher percentage of your aerobic capacity during real-world ski racing. Rather than chasing absolute VO₂ max numbers, they argue that athletes should focus on improving efficiency and technique at race pace intensities. This leads into a critique of polarized training models and a reminder that elite athletes still rely heavily on pyramidal intensity structures when viewed across a multi-year timeline.

To make the science actionable, Andy and Brian share the testing strategies they use with their teams—from field lactate profiles and double pole tests to uphill running time trials. They advocate for practical, sport-specific monitoring that can guide both training zones and long-term progression. Whether you're coaching juniors or training at the elite level, this episode offers clear takeaways on how to structure intensity, measure improvements, and make training more effective through better feedback loops

All the articles mentioned in the study:

From juniors to seniors: changes in training characteristics

The higher the fraction of maximal oxygen uptake is during interval training, the greater is the cycling performance gain

Increasing Oxygen Uptake in Cross-Country Skiers by Speed Variation in Work Intervals

Which Training Intensity Distribution Intervention will Produce the Greatest Improvements