The Jolkia Method

We didn't reinvent physiology. We made it accessible and applicable to your daily life.

1. Polarized Training (80/20)

Most amateur runners train "too fast on slow runs, and too slow on fast runs". This is the grey zone, which fatigues without optimal progress.

Jolkia applies the 80/20 principle:

• 80% of volume at low intensity (Zone 2) to build the aerobic engine.
• 20% at very high intensity to develop VO2Max and threshold.

2. Load Management & Prevention

To progress, you must stress the body, then recover. This is supercompensation. If the load increases too fast, injury strikes.

Our algorithms monitor your ACWR (Acute:Chronic Workload Ratio). If you do too much over a short period compared to your history, Jolkia raises the alarm and lightens the plan.

3. Reality Check

A theoretical plan doesn't survive the first unexpected event. Jolkia is dynamic. Every Sunday (or whenever you ask), the plan is recalculated based on what you actually did, not what you were supposed to do.