Training based on knowledge.
At KIVO, we’re always learning from the latest science, research and thinking in endurance performance. The Knowledge Hub
brings those insights together with practical guidance on training, nutrition, recovery and racing,
helping you train smarter and perform at your best, even when life gets busy.
Training Intensity Distribution: What Works ?
A 2025 network meta-analysis comparing polarized, pyramidal, threshold and other approaches in trained endurance athletes - useful background for how KIVO balances easy and hard work.
Source ArticlePolarized Training vs Other Training Models
A 2025 scoping review exploring how polarized training compares with pyramidal, threshold and block approaches across different levels of endurance athlete.
Source ArticleZone 2: How Strong Is the Evidence?
A 2025 narrative review that challenges some of the hype around Zone 2 and looks at what the evidence actually says about mitochondrial and cardiovascular adaptations.
Source ArticleHIIT vs Sprint Interval Training
A 2026 systematic review and meta-analysis comparing HIIT with sprint interval training, including their effects on VO2max and other endurance-performance markers.
Source ArticleStrength Training for Endurance Athletes
A 2025 umbrella review bringing together evidence on how strength training can affect running economy, endurance performance and VO2max.
Source ArticleStrength Training and Running Economy Under Fatigue
A 2025 randomized trial asking an especially useful real-world question: can strength training help runners maintain economy and high-intensity performance after prolonged running?
Source ArticleDurability: The Emerging Endurance Metric
A 2025 review of 'durability' - the ability to resist deterioration in physiology and performance as an endurance session gets longer and fatigue accumulates.
Source ArticleCombining Strength and Endurance: Does Order Matter?
A recent review examining concurrent strength and endurance training, including whether doing strength or endurance first meaningfully changes long-term adaptations.
Source ArticleCarbohydrate Supplementation and Endurance Performance
A 2025 systematic review of runners and cyclists looking at carbohydrate use before, during and after exercise and its relationship with endurance performance.
Source ArticleFueling Endurance: Rethinking Carbohydrate Guidelines
A 2026 contemporary review of carbohydrate fueling during endurance exercise, including emerging evidence around higher intakes and the need to personalize strategy.
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