If you haven't already heard about polarized training, let me give you a very quick summary: the 80/20 rule refers to an endurance training technique that works between two workout intensities — 80% low intensity and 20% high intensity while removing the middle "grey zone."

It's based on a model popularized by Dr. Stephen Seiler, and elite athletes from rowers to runners have been using it to dial into their training loads. By properly utilizing low training load, your body can recover enough to maximize high training load, leading to better endurance over time without overtraining.

But not everyone has one of the best fitness trackers to look at the data, so I paced the 80/20 rule without the workout tech. No smartwatches or apps in sight. Here's how.

As briefly mentioned, low effort doesn't mean low reward; easier paces are essential for recovery and building a strong aerobic base. It might feel frustrating, but that doesn't mean it's a bad thing.

Let's look at one piece of research published in the International Journal of Sports Physiology and Performance as an example. The study assessed 30 endurance runners assigned either low-intensity, sub-ventilatory-threshold, polarized endurance training or a moderately high-intensity program. The researchers concluded that polarized training methods could stimulate greater training effects than "between-threshold" training in runners.

In other words, using high- and low-intensity efforts combined can provide the most gains: high output for pace and power, and low intensity for increased cardiovascular strength and better recovery.

Most importantly, zone 1 training should sit below the lactate threshold, meaning your effort is below an intensity where lactate accumulates, which is when exercise goes from aerobic (with oxygen) to anaerobic (without oxygen).

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