Luca Filipas, PhD, is a researcher at the University of Milan and an endurance sports coach of professional and amateur runners, cyclists, and triathletes. In this interview, we discuss his recent study comparing polarised, pyramidal, and combined POL-PYR or PYR-POL training intensity distributions, and the applications of this research in planning a periodised endurance training plan.  IN THIS EPISODE YOU'LL LEARN ABOUT: -How combining pyramidal and polarised training blocks (in that specific order) may be a more effective periodisation scheme to optimise endurance performance -How the goal event (e.g. 5k vs. marathon running) might influence and change these findings -The alignment of a pyramidal-polarised periodisation with classic tapering and peaking research -Periodisation across a season: the importance of downtime and careful race planning -Luca's coaching methodology and top tips for endurance athletes SHOWNOTES: https://scientifictriathlon.com/tts328/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order. ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts. LINKS AND RESOURCES: Luca's website, Instagram, Twitter and Research Gate Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners - Filipas et al. 2021 The training intensity distribution among well-trained and elite endurance athletes - Stöggl and Sperlich 2015 The integration of training and off-training activities substantially alters training volume and load analysis in elite rowers - Treff et al. 2021 Tapering, periodisation and recovery with Iñigo Mujika, PhD | EP#256 Scientific Training for Endurance Athletes with Dr. Philip Skiba | EP#311 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.