Body Types
Pear body type:
the engine is downstairs.
A strong lower-body engine with power through the hips and legs. That is the Pear archetype as Pelaris reads it from your scan, and it is the build cycling, sprinting and every squat rack quietly favours. Here is the training that uses it, and how to grow the rest of the frame around it.
Male 3D Model 
Female 3D Model 
Proportion Outline Natural strengths
What a Pear build is naturally good at
Producing power from the hips down. Strong glutes, quads and hamstrings are the biggest engines in the human body, and the Pear build carries them as standard equipment. Squats and hinges progress readily, sprint and jump power comes naturally, and long leg-driven efforts hold together when other frames start to fade.
Nowhere does that pay off more directly than on the bike, where nearly every watt is made below the waist. The same engine drives kicking and sprinting sports, football being the obvious one, and gives endurance training a durable, powerful base to build on.
The best Pear programming keeps feeding that engine and gives the upper body its own progression story, so the frame grows as one athlete rather than two halves.
Program shapes
Training styles that fit the frame
Lower-body strength focus
Squat and hinge patterns lead the program because they reward this frame fastest. Heavy sets, honest progression, and single-leg work that turns raw hip power into athletic movement.
Leg-driven endurance
Cycling blocks, hill running, rowing. Endurance formats where the legs do the talking let the build’s engine shine while the aerobic system grows around it.
Upper-body build blocks
Dedicated pressing and pulling progressions, rows, presses, pull-up work, run alongside the lower-body training so the shoulder line grows to match the engine. Your scans track the shoulder trend as it responds.
The shape of a week
A sensible Pear training week
A starting shape, not a prescription. Pelaris adapts the actual week to your sport, your hours, and how your last sessions went.
- Mon
Lower body strength: squat pattern, single-leg work, jumps to finish
- Tue
Upper body: rows and presses in balance, direct arm and shoulder work
- Wed
Ride or run: intervals if fresh, steady if not
- Thu
Rest or easy spin
- Fri
Lower body strength: hinge pattern leads, glute and hamstring emphasis
- Sat
Long ride, long run, or match day
- Sun
Off, or easy movement and mobility
From here to your goal
Training toward common goals
More watts on the bike
The Pear engine is a cyclist’s engine. Cycling strength programming converts it to FTP: heavy low-rep leg strength for force per pedal stroke, structured intervals for the aerobic ceiling, and a season plan that keeps both moving.
Grow the upper frame
Building shoulder and back to sit proudly on top of the engine is a classic Pear goal, and a very trainable one. Progressive pressing and pulling blocks do the work, and every scan updates your shoulder-to-waist trend so the change is visible long before the mirror commits to it.
Run and play on a durable base
Strong hips are the best injury insurance a runner or a weekend footballer can own. An endurance program built on this frame progresses volume with unusual confidence, because the structure underneath was built for load.
Honest by design
A starting point, not a verdict
An archetype describes your proportions today, and it moves as your training does. An upper-body block shifts the shoulder line; a big cycling season deepens the engine. Body scanning tracks visible shape and proportion trends, it is not a medical instrument, and our comparison of scan methods is honest about where it sits next to DEXA and the rest.
Scan, program, watch it change
Your scan tells Pelaris your archetype. Your goals tell it where you are headed. The AI programs around the Pear engine, and the 3D Body Blueprint updates with every check-in so the proportions you are building are a trend you can watch, rotate and replay.
Pear build, answered
What workouts are best for a pear body type? +
Is a pear body type good for cycling? +
How do I find out if I have a pear build? +
A serious engine. A program to match.
Scan in a minute, then let Pelaris build training that puts the engine to work.
0.45
Below 0.50 (the usual guide)
0.83
Below WHO 0.9 cut-off
24.6
18.5 to 24.9 (WHO adult range)
3D Blueprint
Outline
V-Taper Build
Broad shoulders over a narrow waist, the classic athletic taper.
Broad shoulder-to-waist ratio driven by upper-back, lat and deltoid width. Common in: Swimmers, gymnasts, rugby backs.
All 6 Pelaris Body Shape Archetypes
Compare how Pelaris maps proportions across all six builds. Switch Male / Female above to see both 3D Blueprint models.
A streamlined endurance build that carries speed and distance with ease.
Runners, distance swimmers, triathletes
Broad shoulders over a narrow waist, the classic athletic taper.
Swimmers, gymnasts, rugby backs
A powerful, solid frame built for moving heavy loads.
Powerlifters, strongmen, rugby forwards
A strong lower-body engine with power through the hips and legs.
Track cyclists, sprinters, rowers
Balanced shoulders and hips around a defined waist, ready for any training style.
Functional fitness, hybrid athletes
A sturdy frame with strength through the core, ready for any training style.
Heavyweight lifters, athletes in a rebuilding phase
For adults aged 18 and over. A general fitness estimate, not a medical assessment or diagnosis.
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About these numbers: Formula, guard-rails & 3 peer-reviewed citations ▾
WHtR = Waist ÷ Height (< 0.50) · WHR = Waist ÷ Hips · BMI = kg ÷ m²
A higher BMI with a Waist-to-Height Ratio below 0.50 can reflect muscle rather than central body fat. These adult cut-offs are for people aged 18 and over. The archetype is a quick tape-measure guess: the Body Scan reads your shape from photos and can land somewhere different. Tape ratios are general fitness estimates, never a medical assessment or diagnosis, and a doctor is the right person to ask about your health.
- • Waist-to-height ratio earns its place on your card, this review of 31 studies found it a sharper screening signal than BMI or waist alone. [Source]
- • Your waist-to-hip ratio is read against the World Health Organization's expert consultation, the global reference for what waist measurements genuinely tell us. [Source]
- • We show BMI exactly as the World Health Organization defines it, using the same adult cut-offs public health uses worldwide. [Source]
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
Explore All Six Builds
Other body shape archetypes in Pelaris
