Your philosophy.
Your training.
From the time-tested 80/20 Polarized approach to the cutting-edge Norwegian Double-Threshold method — choose the coaching philosophy that matches your goals, experience, and available time.
One platform, nine ways to train
Every approach has decades of science behind it. The AI adapts its coaching persona, phase rules, and workout prescriptions to match your chosen methodology — or switch approaches mid-season if you want to evolve.
Polarized
Classic 80/20
The gold-standard endurance model, proven by Dr. Stephen Seiler's decades of research. Stay conversational on easy days; push hard on hard days. Zone 3 (moderate) is deliberately avoided — no grey zone training.
Ultra/trail runners with 6–15+ training hours/week building massive aerobic engines
Most researched and proven approach in sports science
Pyramidal
Balanced Pyramid
Polarized's refined cousin — adds meaningful tempo/threshold work for competitive runners. Forms a pyramid: lots of easy volume, moderate threshold work, sharp high-intensity peak.
Competitive trail/marathon runners transitioning from road to trail
Better than pure polarized for shorter ultras (50K–80K)
Tempo-Heavy
Canova Method
Train at race-pace frequently. Inspired by legendary coach Renato Canova and the East African distance running tradition. The long run itself becomes the quality session — rehearse your race effort early and often.
Experienced runners (3+ years); road marathoners and shorter trail races
"Specific endurance" — rehearse your race effort early and often
Norwegian Double
Double-Threshold
The newest innovation in endurance training. Frequent threshold sessions at low lactate levels (2–3 mmol/L). Morning easy + afternoon threshold creates massive cumulative aerobic stimulus with manageable session-level fatigue.
Athletes with time for 10–14 sessions/week with excellent recovery habits
Used by elite runners like Jakob Ingebrigtsen — 10–14 sessions per week
MAF Aerobic
Aerobic-First / Maffetone
Extended period (12–24 weeks) training exclusively below your MAF heart rate ceiling (180 − age). Build an enormous aerobic engine first; speed comes from efficiency, not intensity.
Ultra-distance athletes (100K+); injury-prone runners; those returning from breaks
One of the most sustainable approaches — used by 100-mile record holders
Block Periodization
One Quality at a Time
Concentrate on ONE physiological quality (aerobic, VO₂max, threshold, race-specific) for 2–4 weeks, then rotate. Creates stronger adaptation signals than mixed training. Maximum ROI per session.
Time-constrained athletes (4–8 hrs/week); Masters athletes (40+); plateaued runners
Research-proven by Issurin & Ronnestad — maximum adaptation per training block
Mountain Specific
Vertical Focus / Uphill Athlete
Vertical gain (meters) replaces distance (km) as the primary volume metric. Built on Steve House and Scott Johnston's philosophy. Includes dedicated descent training for eccentric conditioning and back-to-back mountain days.
Sky races, vertical KMs, mountain ultras with 100m+ elevation per km
Aligns with Kilian Jornet's training — built for UTMB, Hardrock, Tor des Géants
Low-Volume HIIT
Maximum in Minimum
Maximum adaptation in minimum time. Every session is high-intensity: Sprint Interval Training, VO₂max intervals, Tabata. Delivers 75–90% of aerobic benefit in 25% of the time — only 3–4 sessions per week.
Time-crunched athletes (2–5 hours/week); shorter races (5K to marathon)
2–5 hours/week total — perfect for busy professionals
HIIT + Endurance
Ultra on a Schedule
The minimum viable training for time-crunched ultra runners. Combines time-efficient HIIT sessions (3/week) with a mandatory weekly long run. The HIIT builds the engine; the long run builds the chassis.
Working professionals training for their first ultra with limited hours
5–8 hours/week with non-negotiable long run for ultra readiness
Not sure which approach is right for you?
Start with Polarized (80/20) — it's the most researched and proven approach in endurance sports. You can always switch or even use different approaches for different training phases. The AI handles the transition seamlessly.
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