Periodization Training Generator
Create your endurance periodization plan for 8-16 weeks with three scientific methodologies compared: Polarized 80/20 (Seiler 2010), Pyramidal (Esteve-Lanao 2007), Threshold (Stöggl 2014). Free and on the client-side.
Set up your plan
Compile the 6 parameters to generate your personalized plan. No data is sent to servers.
Project plan summary
Piano Polarized 80/20 (Seiler 2010): 80% del volume a bassa intensità (Z1-Z2) + 20% ad alta intensità (Z4-Z5). Massimizza gli adattamenti aerobici senza accumulo di lattato cronico.
Weekly volume (miles/km)
Week by week plan
Click on a week to view sessions and distribution of zones HR.
| Setting. | Phase | Distance (miles) | Intensity % | (Z1 + Z2) mod 10 | Solver for SMT problems and other mathematical formulas | Z4 + Z5% |
|---|---|---|---|---|---|---|
| 1 | Base | 40 | 80% | 0% | 20% | |
| 2 | Base | 40 | 80% | 0% | 20% | |
| 3 | Base | 40 | 80% | 0% | 20% | |
| 4 | Base | 40 | 80% | 0% | 20% | |
| 5 | Base | 40 | 80% | 0% | 20% | |
| 6 | Base | 40 | 80% | 0% | 20% | |
| 7 | Base | 40 | 80% | 0% | 20% | |
| 8 | Build | 55 | 80% | 0% | 20% | |
| 9 | Build | 55 | 80% | 0% | 20% | |
| 10 | Build | 55 | 80% | 0% | 20% | |
| 11 | Peak | 60 | 80% | 0% | 20% | |
| 12 | Taper | 10 | 80% | 0% | 20% |
Detail week 1 - Base
Distribution Zones HR
Weekly sessions
- LunedìEasy run60 min
- MartedìIntervals48 min
- MercoledìLong run60 min
- DomenicaLong run108 min
Comparing methodologies (scientific literature)
Seiler 2010 (Polarised), Esteve-Lanao 2007 (Pyramidal), Stöggl and Sperlich 2014 (Threshold).
Distribuzione decrescente da Z1 a Z5 (50/30/15/4/1%). Volume elevato con progressione graduale. Ideale per costruire la base aerobica. Esteve-Lanao 2007 ha mostrato miglioramenti significativi nella performance di corsa con questa distribuzione.
Modello 80/20 di Seiler: 80% del volume in Z1-Z2 (bassa intensità) + 20% in Z4-Z5 (alta intensità). Nessuna o pochissima intensità moderata (Z3). Studi mostrano adattamenti cardiovascolari superiori rispetto al threshold nelle élite.
Enfasi su Z3-Z4 (40/20/30/8/2%). Molte sessioni al ritmo soglia lattato. Stöggl & Sperlich 2014 ha trovato miglioramenti su VO2max e performance a breve termine, ma rischio di overreaching se prolungato.
Come utilizzare Endurance Periodization Generator
Seleziona gara e settimane disponibili
Scegli il tuo obiettivo di gara (5k, maratona, triathlon) e quante settimane hai prima della gara. Il piano supporta da 8 a 16 settimane.
Imposta giorni/settimana e chilometraggio attuale
Inserisci quanti giorni ti alleni per settimana (2–7) e il tuo volume settimanale attuale in km. Il piano usa questo come base per la progressione.
Scegli la metodologia
Polarized (Seiler 80/20) per atleti intermedi/avanzati. Pyramidal per chi costruisce la base. Threshold per blocchi intensivi brevi.
Analizza il piano e le fasi
Il piano mostra 4 fasi: Base (60%), Build (25%), Peak (10%), Taper (5%). Clicca su ogni settimana per vedere sessioni, distribuzione zone HR e volume.
Domande frequenti
What is the Polarized 80/20 method?
Polarized Method, developed by Stephen Seiler, involves doing 80% of the weekly volume at low intensity (Z1-Z2, below lactate threshold) and 20% at high intensity (Z4-Z5). Elite athlete studies show superior cardiovascular adaptations compared to training threshold. Source: Seiler 2010, Int J Sports Physiol Perform.
What are the HR zones (Z1-Z5)?
Heart rate frequency zones divide the intensity spectrum: Z1 (< 65% FCmax, active recovery), Z2 (65-75%, aerobic), Z3 (75-82%, aerobic threshold), Z4 (82-90%, lactate threshold), Z5 (> 90%, VO2max). The 5-zone model is most commonly used in scientific literature on endurance.
What is the difference between Pyramid and Threshold?
The pyramid distribution (Esteve-Lanao 2007) has a decreasing volume from Z1 to Z5 (50/30/15/4/1%), resembling polarized training but with more Z3. The threshold (Stöggl & Sperlich 2014) concentrates 30% of the volume on Z3-Z4, producing rapid improvements in VO2max but increasing the risk of overtraining if prolonged beyond 6 weeks.
Why is tapping essential?
Taper is the period of volume reduction (50-75%) in the last 1-2 weeks before competition, allowing recovery from accumulated load and neural muscular supercompensation. Research shows improvements of 2-3% in performance with a correct taper of 7-14 days.
Does this plan replace a coach?
Number. This tool is purely informative and generates plans based on scientifically validated methodologies. It does not take into account previous injuries, individual variability of heart rate frequency, response to training or medical conditions. Always consult a certified coach or your sports doctor before starting a new program.