In the 80/20 training practice, what percentage of training is done at high intensity?

The 80/20 training practice, also known as the polarizing approach to endurance training, emphasizes that 80% of training volume should be conducted at low intensity while only 20% is performed at high intensity. This method is based on research indicating that a majority of training should focus on building aerobic capacity and endurance through lower-intensity workouts, which allows for greater adaptation and recovery. The remaining 20%, which comprises high-intensity efforts, is crucial for improving speed, power, and overall performance. Balancing the two intensities is vital to minimize the risk of injury and to promote long-term progress. Therefore, understanding this training distribution is essential for runners looking to enhance their performance effectively.