In this episode of Performance Process, Ronan Mc Laughlin is joined by Jem Arnold, a PhD candidate in exercise physiology at the University of British Columbia, physiotherapist, endurance coach, and Escape Collective member. Crucially, Arnold is also a co-author of the latest meta-analysis on Training Intensity Distribution (TID), a deep dive into whether polarized or pyramidal training truly leads to better endurance performance.

If you’ve ever wondered whether you’re doing too much Zone 2, not enough intensity, or if your training should mimic what the pros do, this episode has answers. Arnold and Mc Laughlin cut through the noise to reveal:

• Does training intensity distribution really impact VO2 max and time trial performance?
• Why elite and amateur athletes may need different approaches (and why copying the pros isn’t always the best idea).
• Why obsessing over training percentages can backfire—and a simpler way to structure your sessions.
• How to apply these findings to your own training, no matter your experience level.

Whether you're a data-driven athlete or just looking to train smarter, this episode will help you move past the TID debate and focus on what really drives endurance performance.