Valoración del paciente: Diagnóstico del

4
Chapter

Training Intensity Distribution

Stephen SEILER
Institute of Public Health, Sport, and Nutrition, University of Agder, Kristiansand, Norway

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Stephen SEILER

Stephen SEILER, Ph.D.

Stephen Seiler earned his Ph.D. in Exercise physiology and exercise biochemistry from the University of Texas
at Austin. He is currently Professor in Sport Science and Dean of the Faculty of Health and Sport Sciences at the
University of Agder in Kristiansand, Norway. His research interests are focused on the endurance training process and
the optimization of training organization and training intensity distribution. He has published over 40 peer reviewed
publications, and over 100 popular science articles related to exercise physiology and the training process. Professor
Seiler has given nearly 100 scientific lectures in 15 countries. He is a fellow of the American College of Sports Medicine.
He has been physiological consultant for Dutch international speed skating teams, Team DPA and Team Telfort (2003-
2007). In addition to his duties as Dean, Stephen is currently senior research consultant to the Norwegian Olympic
Federation, sits on the editorial board for the International Journal of Sport Physiology and Performance, and coaches
his 7 year old son’s soccer team.

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 Training Intensity Distribution

Chapter 4
Training Intensity Distribution
Stephen SEILER
Institute of Public Health, Sport, and Nutrition, University of Agder, Kristiansand, Norway

Introduction

Becoming really good at anything takes both a lot of time be higher in activities activating less muscle mass (Beneke
and intense effort. For the aspiring endurance athlete, this et al., 2001; Beneke & von Duvillard, 1996). However, for
combination is manifested in the day-to-day integration the practitioner, these potential sources of error seem to
of work duration and intensity into each training session. be outweighed by the improved communication that a
Whether an athlete rigidly follows a “periodization plan” common scale facilitates between coach and athlete, as well
or decides what the training session will be as they put on as across sports disciplines. Speaking the same training
their training clothes each day, the fundamental questions intensity “language” may be particularly important in
“How long? How hard?” have to be answered before every improving the match between the intensity prescription
training session. Debate about the relative impact of from a coach and an athlete’s interpretation of that
different training intensity zones, high intensity interval prescription (Foster et al., 2001).
training, long slow distance, threshold training, etc.,
continues among athletes, coaches, and sport scientists.
Typical effective
This chapter explores research and practice on the topic Intensity Heart rate Lactate work time within
of training intensity distribution for long-term endurance Zone (% max) (mmol.L-1) zone
capacity development.
1 60-72 0.8-1.5 1-6 h
How Many Intensity Zones? 2 72-82 1.5-2.5 1-3 h
3 82-87 2.5-4.0 50-90 min
Quantifying training intensity can be a bit confusing.
4 88-93 4.0-6.0 30-60 min
There are different approaches to measuring intensity,
both physiologically and perceptually. Most national sport 5 94-100 6.0-10.0 15-30 min
governing bodies employ a guiding intensity scale based on Table 4.1. A 5-zone intensity scale to prescribe and monitor
ranges of heart rate relative to maximum and blood lactate training of endurance athletes. This scale is typical of intensity-
concentration. Typically, aerobic endurance training in zone scales used for endurance training prescription and
the intensity range of ~50% to 100% of maximal oxygen monitoring (From Norwegian Olympic Federation). Blood lactate
uptake (VO2max) is divided into 5 intensity zones. Table 4.1 concentration references are based on hemolyzed blood (as
exemplifies such a generalized scale. Using a standardized acquired from the Lactate Pro device). Effective work time within
zone for a 6 x 4 min interval session with 2 minute rest periods
intensity scale represents a tradeoff. The approach fails
would be 24 minutes
to account for individual variation in the relationship
between heart rate and blood lactate concentration,
or activity specific variation, such as the tendency for Several recent studies examining training intensity
maximal steady state concentrations of blood lactate to distribution (Esteve-Lanao et al., 2005; Seiler & Kjerland,

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Stephen SEILER

2006; Zapico et al., 2007), or performance intensity mM lactate turnpoint can be difficult to identify because
distribution in multi-day events (Lucia et al., 1999; Lucia blood lactate approaches this concentration already at very
et al., 2003) have employed a simplified 3 intensity zone low workloads (unpublished observations). Blood lactate
approach based on individually determined first and second profiles are more distinct and “textbook” when testing
ventilatory turnpoints (Figure 4.1). Intensity distribution highly trained athletes.
studies based on ventilatory threshold derived zones are
not directly comparable with the 5-zone model, but what How Do Good Endurance Athletes Train?
is typically identified as “lactate threshold intensity”, or
2-4 mM blood lactate concentration, corresponds well Good empirical descriptions of the distribution of training
in practice with the intensity zone demarcated by the 1st intensity in well-trained athletes are a fairly recent addition
and 2nd ventilatory turnpoints. So, for practical purposes, to the sport science literature. In 1991, Robinson et al.
the 3-zone model and 5-zone model are superimposable, published “the first attempt to quantify training intensity
but the lowest and highest intensity zones in the 3-zone by use of objective, longitudinal training data.” They
model are further divided into two zones. Which intensity studied training characteristics of 13 national class New
zone approach is best? For the young or inexperienced Zealand male runners with favorite distances ranging
endurance athlete, using 3 training intensity zones from 1500 m to the marathon. They used heart rate data
(e.g. green, yellow, and red zones) has the advantage of collected during training and related it to results from
simplicity and makes communicating training intensity standardized treadmill determinations of heart rate and
goals more straightforward. For the experienced athlete, running velocity at 4 mM blood lactate concentration.
the 5-zone model provides a more precise description of Over a data collection period of 6-8 weeks corresponding
training intensity distribution that may be important for to the preparation phase, athletes reported that only 4% of
communicating subtle changes in training prescription. all training sessions were interval workouts or races. For
the remaining training sessions, average heart rate was 77%
of their heart rate at 4 mM blood lactate (which translates
to roughly 65% of VO2max).

Billat et al. (2001) performed physiological testing and

training diary data collection of elite French and Portugese
marathoners. They classified training intensity in terms
of several specific velocities: < vmarathon, v10000 m, and
v3000 m. During the 12 weeks preceding an Olympic trials
marathon, the athletes ran 78% of their training kilometers
at below marathon velocity, only 4% at marathon race
velocity (likely to be between VT1 and VT2), and 18% at
v10000 m or v3000 m (likely to be > VT2). This distribution
Figure 4.1. A three intensity zone model based on identification
of training intensity was identical in both high level (< 2
of ventilatory thresholds. These zone-dividing breakpoints h 16 min for males or < 2 h 38 min for females) and elite
correspond to about 2 mM and 4 mM blood lactate concentration, performers (< 2 h 11 min or < 2 h 32 min for males and
but there is some individual and sport specific variation. VO2max: females, respectively). But, the elite athletes ran more total
maximal oxygen uptake; VT: ventilatory threshold; LT: lactate kilometers and proportionally more distance at or above
threshold; MLSS: maximal lactate steady state. v10000 m. Examination of data from another descriptive
study by Billat et al. (2003) on elite male and female
I will use the term “low intensity training” (LIT) to refer to Kenyan 5 and 10 km runners demonstrated that ~85% of
work eliciting a stable blood lactate concentration of < ~2 their weekly training distance were run at below lactate
mM as measured using a Lactate Pro™ device (hemolyzed threshold velocity.
blood). “High intensity training” (HIT) will refer to training
above maximum lactate steady state intensity (≥ 4 mM Esteve-Lanao et al. (2005) analyzed over 1000 heart rate
blood lactate). Training in the region bounded by about 2 records using the time-in-zone approach to quantify the
and 4 mM blood lactate will be referred to as “threshold training of 8 regional and national class Spanish distance
training” (ThT). It should be noted that this delineation runners over a 6-month period. Intensity zones were
seems to work well for trained athletes. However, for established on the basis of treadmill testing. On average
untrained/ recreationally trained subjects, we find that a 2 these athletes ran 70 km.per week during the 6-month

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 Training Intensity Distribution

period. Seventy-one percent of running time was < Zapico and colleagues tracked training characteristics from
VT1, 21% between VT1 and VT2, and 8% > VT2. Mean November to June in a group of elite Spanish U23 riders
training intensity was 64% VO2max. They also found that (Zapico et al., 2007). In addition, physiological testing was
performance times were correlated with total LIT time, but performed at season start and at the end of the Winter
not volume of HIT. and Spring mesocycles to compare training changes and
physiological test results. Figure 4.2 compares the training
Steinacker et al. (1998) reported that extensive endurance intensity distribution in the winter and spring mesocycles.
training (60-120 minute sessions at < 2 mM blood lactate) Figure 4.3 shows physiological test results at baseline, and
dominated the training volume of German, Danish, Dutch, at the end of each training mesocycle. Comparison of the
and Norwegian elite rowers. Rowing at higher intensities training intensity distributions in the two periods showed
was performed about 4-10% of the total rowed time. The that there was both an increase in total training volume
data also suggested that German rowers preparing for the and a fourfold increase in HIT training during the Spring
world championships performed essentially no rowing at mesocycle. However, physiological testing revealed no
ThT intensity, but instead trained in a quite “polarized” further improvement in power at VT1, VT2 or at VO2max
fashion, performing either LIT, or HIT in the 6-12 mM between the end of the winter and spring mesocycles,
range.

Fiskerstrand and Seiler (2004) examined historical

developments in training organization among elite rowers.
Using questionnaire data, athlete training diaries, and
physiological testing records, they quantified training
intensity distribution in 27 Norwegian athletes who had
won world or Olympic medals in the 1970s, 1980s, or
1990s. They documented that over the three decades 1)
training volume had increased about 20% and LIT volume
increased relatively more; 2) the monthly hours of HIT had
actually been reduced by one-third; 3) very high intensity
“overspeed” sprint training had declined dramatically in
favor of longer interval training at 85-95% of VO2max; 4) the
number of altitude camps attended by the athletes increased Figure 4.2. Cycling intensity and volume of elite Spanish U23
dramatically. Over this 30-year timeline, athletes had about cyclists training in the period November to June. Data redrawn
from (Zapico et al., 2007). Note that the Spring mesocycle is
12% higher VO2max and a 10% improvement in rowing
shorter by one month such that the daily training volume increase
ergometer performance with no change in average height from Winter to Spring is larger than it appears. VT: ventilatory
or body mass. However, most of this increase was seen threshold.
between the 1970s and 1980s, when major adjustments in
training intensity distribution were made.

Guellich et al. (2009) described the training of world

class junior rowers from Germany during a 37-week
period culminating in national championships and
qualification races for the world championships. Twenty-
seven of the 36 athletes studied won medals in the junior
world championships that followed the training period
analyzed. Based on time-in-zone heart rate analysis, fully
95% of all endurance training time was performed as LIT.
This heavy dominance of extensive endurance training
persisted throughout the 9-month period. However, the
relatively small volume of ThT and HIT shifted towards Figure 4.3. Response to periodization of training intensity and
volume in elite Spanish U23 cyclists (see Figure 4.2). Results
higher intensities from the basic preparation phase to
from tests performed before starting the Winter mesocycle (Test
the competition phase. That is, the overall intensity 1), at the end of the Winter mesocycle (Test 2), and at the end of
distribution became more polarized as athletes approached the Spring mesocycle (Test 3). Data redrawn from (Zapico et al.,
competition. 2007). VT: ventilatory threshold; VO2max: maximal oxygen uptake.

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Stephen SEILER

despite a clear training intensification. Anecdotally, this is using a standardized intensity scale as described in Figure
not an unusual finding. Time sustained at VO2max or time 4.1 (Espen Tønnessen, unpublished data, with permission
at VT2 power may be more sensitive variables to evaluate from athlete Bente Skari). The athlete gradually increased
the impact of intensified training in highly trained athletes training volume from age 18 to 28, primarily by increasing
with stable threshold and VO2max results. LIT volume. Maximal oxygen consumption ranged from 65
to 67 mL.kg-1.min-1 between age 18 and 21 but increased
Cross-country skiing has adopted spectator friendly to an average of 73 mL.kg-1.min-1 between age 25 and 27,
1000-1500 m sprint races in the last decade (contested during a period when she increased her training volume
as a knock-out tournament). Recently, the training and by about 50% from ~450 to 700 hours. Her first World
physiology of 8 international class and 8 national class Cup victory came at age 25. Skari increased the amount
(Norway) sprint XC skiers has been described (Sandbakk of zone 5 training over the last 4 years of her career, but
et al., 2010). The internationally elite skiers distinguished physiological test results remained stable. From age 20 to
themselves with higher VO2peak, vVO2peak, and exercise time 31, the average contribution of training at lactate threshold
at VO2peak. Over a 6-month registration period, the world intensity or higher to total training volume was 9.5%, or
class skiers trained about one-third greater volume (445 50-75 hours per year.
vs 341 hours), with almost all of this difference in training
time due to greater volumes of low intensity training (86
more hours) and speed training (9 more hours). The two
groups performed identical volumes of HIT over 6 months
(19 hours in both groups, or about 45 minutes per week).

Schumacher and Mueller (2002) demonstrated the

validity of power balance modeling in predicting “gold
medal standards” for physiological testing and power
output in the 4000 m pursuit cycling race. However, less
obvious from the title was the detailed description of the
training program followed by the gold medal winning
team monitored in the study. These athletes trained to
maintain an average competition intensity of over 100%
of power at VO2max with a program dominated by LIT
Figure 4.4. Summary of training volume and intensity distribution
(29,000-35,000 km per year). In the 200 days preceding the
over 14 years and over 5,000 training sessions from a world
Olympics, the pursuit team performed “low-intensity, high and Olympic Champion female skier (data courtesy of Espen
mileage” training at 50-60% of VO2max on ~140 days. Stage Tønnessen, with permission from athlete Bente Skari). Training
races comprised ~40 days. Specific track cycling at near intensity zones are as described in Table 4.1.
competition intensities was performed on less than 20 days
between March and September. Remarkably, in the ~110
days preceding the Olympic final, high intensity interval
track training was performed on only 6 days. The 80-20 Guideline

The descriptive studies above highlight the paradoxical Endurance athletes need to perform ThT and HIT for
finding that while all Olympic endurance events are optimal adaptation and performance. Several studies have
performed at or above the lactate threshold (or ≥ 85% shown that adding interval training to a program of only
VO2max), the large majority of the training performed is basic endurance training (LIT) in trained subjects gives a
completed below lactate threshold intensity. 2-4% increase in performance (Kohrt et al., 1991; Lindsay
et al., 1996; Stepto et al., 1999; Weston et al., 1997). The
I end this section with a unique set of case data that question is “how much” LIT and ThT/HIT should be
exemplifies the common training characteristics seen in the performed? The descriptive studies above from different
descriptive studies above. Figure 4.4 summarizes an entire sports and race distances converge on a basic pattern: about
“career” of training of a world and Olympic champion 80% of training sessions are LIT and the remaining ~20%
female cross-country skier from Norway. The figure is based are focused on ThT or HIT. More precisely, LIT training
on digitization of over 5,000 training sessions described in seems to focus around ~65% VO2max (upper end of Zone 1
daily training diaries completed during the athlete’s career, in Table 4.1) and about 90% VO2max (zone 4 in Table 4.1).

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 Training Intensity Distribution

Intensifying Training in Well-Trained Athletes Intensity Volume

Increase Increase
The sport arena is quite Darwinian. We might therefore (n=10) (n=10)
assume that approaches that give a competitive advantage VO2max
tend to spread while those that do not die out. With this
process in mind, it is interesting that emphasis on high Lactate-threshold speed 3%
training volume through lots of low intensity training is 20-min run at 9% grade 3.8% 1.9%
common across sports. But, one can question whether the
“80-20” training intensity distribution is really optimal, or Fiber type
just a product of tradition. Several studies have examined Enzyme activities
the impact of training intensification (with or without
MCT 1 transporter 12%
corresponding volume reduction) on physiology and/or
performance in XC skiers, rowers and runners. MCT 4 transporter

In 1997, Evertsen et al. published the first of three papers Citrate synthase
from a study involving training intensification in 20 well- Succinate dehydrogenase 6%
trained junior cross-country skiers competing at the
Na/K Pump ?% ?%
national or international level (Evertsen et al., 2001; Evertsen
et al., 1999; Evertsen et al., 1997). In the two months before Table 4.2. Summary of responses to training intensification in well
study initiation, 84% of training was carried out at 60-70% trained cross-country skiers (Evertsen et al., 2001; Evertsen et al.,
VO2max, with the remainder at 80-90% of VO2max. Athletes 1999; Evertsen et al., 1997)
were then randomized to a moderate intensity (MOD) or
a high intensity training group (HIGH). MOD maintained year one showed a similar development in year 2 as year 1.
essentially the same training intensity distribution, but Esteve-Lanao et al. (2007) randomized 12 sub-elite
training volume was increased from 10 to 16 hours a week. distance runners to one of two training groups (Z1 and
HIGH reversed their baseline intensity distribution so that Z2) that were carefully monitored for 5 months. They
83% of training time was performed at 80-90% of VO2max, measured training intensity distribution using the 3-zone
with only 17% performed as low intensity endurance model described earlier. Based on time in zone heart rate
training. The HIGH group trained 12 hours per week. The monitoring, Z1 performed 81, 12, and 8% of training in
training intervention period lasted 5 months. Intensity zones LIT, ThT, and HIT, respectively. Z2 performed twice
control was achieved using heart rate monitoring and as much ThT, with 67, 25, and 8% of training performed in
blood lactate sampling throughout the training period. the three respective zones. Total training load was matched
Despite reporting 60% more training volume in MOD and between the groups using a modification of TRIMP
~4 times more training above lactate threshold intensity in (training impulse) units. A time trial performed before and
HIGH, physiological and performance changes were quite after the 5-month period revealed that the group that had
modest in both groups of already well-trained athletes trained more zone 1 training showed significantly greater
(Table 4.2). race time improvement (-157 ± 13 s vs. -122 ± 7 s).

Gaskill et al. (1999) reported the results of a 2-year Ingham et al. (2008) randomized 18 experienced UK
project involving 14 cross-country skiers. During the first national standard male rowers into two training groups
year, athletes trained similarly, averaging 660 training that were initially equivalent based on performance and
hours with 16% of training sessions identified as HIT. physiological testing. All the rowers had completed a
Physiological test results and race performances during the 25-day post-season “training free” period just prior to
first year were used to identify 7 athletes who responded baseline testing followed by a 12-week period of rowing
well to the training and 7 who showed little VO2max and ergometer training. One group performed 98% of all
lactate threshold progression, and poor race results. In the training between 60 and 75% of VO2max (LIT). The other
second year, the positive responders continued using their group (MIX) performed 70% training at 60-75% VO2max,
established training program while the non-responders as well as 30% of training at an intensity 50% of the way
performed a markedly intensified training program with a between power at LT and power at VO2max. In practice,
slight reduction in training hours. They observed that the MIX performed HIT on 3 days per week. The two groups
non-responders from year one showed a positive response performed virtually identical volumes of training (~1140
to the intensified program in year two (VO2max, lactate km) on the ergometer. Results of the study are summarized
threshold, race result points). The positive responders from in Table 4.3. Sixteen of 18 subjects set new personal bests

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Stephen SEILER

for the 2000 m ergometer test at the end of the study. The sessions with the same maximal effort (Seiler et al., in
authors concluded that LIT and MIX training had similar press). This corresponds to intensity zone 4 in Table 4.1,
positive effects on performance and VO2max. LIT appeared and seems to be an intensity zone that endurance athletes
to induce a greater right-shift in the blood lactate profile focus much of their training at, choosing to accumulate
during sub-maximal exercise, but this did not translate to a more minutes at ~90% VO2max instead of fewer minutes at
significantly greater gain in ergometer performance. ~95% VO2max intensity.

LOW MIXED
(n=9) (n=9)
2000-m ergometer time 2% 1.4%
VO2max 11% 10%
Power at 2-mM lactate 10%* 2%
Power at 4-mM lactate 14%* 5%
VO2 kinetics
Table 4.3. Physiological and performance changes after two
rowing programs consisting of either 98% of all training at 60-75%
of VO2max (LOW), or 70% at 60-75% of VO2max and 30% at 50% of
Figure 4.5. Distribution of individual training responses to 3
the difference between the intensity at the lactate threshold and
different interval training prescriptions, all performed twice weekly
the intensity at VO2max (MIXED) (Ingham et al., 2008). * P < 0.05
with maximal tolerable intensity. Averaged change in VO2max (l/
LOW vs. MIXED
min), power at VO2max (W), and Power at 4 mM blood lactate
concentration (W) for each subject was categorized as negative
90% or 100% of VO2max High Intensity Training? to trivial: < 4% improvement; moderate: 4–9% improvement; or
large: > 9% improvement. The distribution of individual responses
was significantly different among the four groups (P < 0.05).
Both threshold (ThT) and high intensity interval training
Figure from Seiler et al. (In press)
(HIT) are physiologically stressful and perceptually
demanding. Once intensity exceeds the lactate threshold,
small increases have non-linear effects on physiological First Volume, then Intensity?
responses and accumulated work duration (Seiler, 2010;
Seiler et al., 2007). The work intensity and the accumulated Since Matveyev (1964) introduced his now classic model
duration will combine to generate the adaptive signal for of periodization of volume and intensity in training more
a training session. Accepting that ThT and HIT sessions than four decades ago, there has been considerable debate
typically make up about 20% of total training sessions, regarding how best to organize long-term exposure to
another question is whether there is an optimal area of this training stimuli (i.e. volume, intensity, mode) for modern
high intensity range for stimulating endurance adaptation. endurance athletes. The traditional periodization model
Decades ago, Åstrand and Rodahl (1986) formulated the was almost certainly influenced by Soviet “production
question as: ‘It is an important but unsolved question plans” that may well have been inspired by the industrial
which type of training is most effective: to maintain a level management philosophy of “scientific management”
representing 90 percent of the maximal oxygen uptake for founding father Frederick Winslow Taylor (John
40 min, or to tax 100 percent of the oxygen uptake capacity Kiely, unpublished observations). Since then, several
for 16 min.’ This question remains open, but we have different long-term periodization structures have been
recently compared the impact of 8 weeks of twice weekly conceptualized and described (Issurin, 2008; Issurin, 2010;
4 x 4 minutes, 4 x 8 min, and 4 x 16 min interval training Tschiene, 1977; Tschiene, 1985) (see Chapter 2). However,
in masters cyclists training about 6 hours per week. Groups controlled studies comparing the physiological impact of
were matched for initial training characteristics. Each these different organizational structures on endurance
interval group trained with maximal session effort. A fourth performance are scarce.
group trained only LIT during the intervention period. As
Figure 4.5 shows, we found that the group training 4 x 8 Few studies have actually documented the intensity and
min at ~90% of HRmax showed significantly greater overall volume distribution of endurance athletes over multiple
adaptive gains in power at LT, power at VO2max, and VO2max phases of their annual training cycle (Gaskill et al., 1999;
than groups performing 4 x 16 min or 4 x 4 min interval Guellich et al., 2009; Schumacher & Mueller, 2002; Zapico

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 Training Intensity Distribution

et al., 2007). These studies, unpublished case histories of Variation Versus Monotony
elite performers, and feedback from coaches all suggest
that while there is a clear increase in HIT moving from the Short term training organization, involving day-to-day
preparation to competition period, LIT continues to make manipulation of intensity and duration over a few weeks,
up the majority of total training volume. The classic “first has been investigated more extensively. Endurance athletes
volume, then intensity” periodization does not fit well with train, rest, and repeat. Training (intensity, duration) and
how athletes actually train. For example, Figure 4.6 shows recovery (rest interval, nutrition) variables interact to
the intensity distribution and training volume performed induce both fitness (i.e. physiological adaptations) and
each month by 5 time world record setting distance runner fatigue (i.e. stress responses and associated negative
Ingrid Kristiansen during a season at the peak of her career health outcomes). This practical fitness versus fatigue
(unpublished data digitized from training diaries by Espen dichotomization was introduced by Banister and colleagues
Tønnessen, with permission from Ingrid Kristiansen). in their modeling studies of the training process (Banister
While emphasis on HIT increased during the competitive et al., 1975; Banister & Calvert, 1980; Morton et al., 1990).
season, LIT continued to account for over 80% of training The predictive value of their mathematical approach has
volume. Very little is documented regarding the correlation not held up very well (Hellard et al., 2006), but conceptually,
between responses to training in the preparation period and the model remains influential. Day-to-day organization of
capacity or performance months later in the competition training, recovery, and nutritional strategies should tend
period. For example, we have recently observed that while to maximize the gain in fitness for a given long-term cost
lactate profile responses to standardized testing before and (fatigue, stress, and risk of negative health outcomes).
after a 12-week period of basic preparation in national
class German track cyclists varied from strongly positive During any given week, athletes normally perform some
to negative, these results were not correlated with end of mixture of LIT and ThT/HIT sessions. Horses are trained
season success in championship events (Guellich & Seiler, similarly, with alternating “easy days” of continuous
2010). Progress in understanding long-term periodization running and “hard days” of interval training. Bruin et al.
will likely require systematic athlete monitoring by (1994) performed a long-term training study of horses
governing bodies or Olympic centers in cooperation with where they manipulated the hard-easy rhythm of the
sport scientists. Boxer Mike Tyson remarked that “everyone horses’ training in two ways. After 187 days of daily training
has a plan, until they get punched in the face”. For coaches, in hard-easy fashion, hard training days were intensified
a good training plan is an important starting framework, by performing more total high intensity running, with
but the ability of athlete and coach to “read the signals” and easy days left unchanged. The horses exhibited improved
make adjustments from week to week is probably critical running performance over the next 75 days. After 261
to successful training cycles. But it is a hard topic for sport days, the easy days were intensified by having the horses
scientists to investigate. run faster for the same duration. Within 5 days the horses
were no longer able to complete the HIT and showed clear
signs of decompensation and overtraining symptoms.
Foster (1998) applied this finding to human athletes and
conceptualized training monotony as increasing the risk
of negative adaptations to training (Foster, 1998). High
training stress was quantified as a product of large training
volumes, high perceived intensity, and low day-to-day
variation in training load. Elite athletes often train twice
or even 3 times per day, making the rest interval between
training sessions typically between 4 and 12 hours.
Achieving this training frequency without excessive stress
appears to require careful “training intensity discipline.
Keeping “easy sessions easy and hard sessions hard” seems
Figure 4.6. Training volume and intensity distribution of world to be a characteristic that successful athletes share. This is
champion distance runner Ingrid Kristiansen during an annual probably good advice for all endurance athletes.
training cycle at the age of 29-30 years, a time when she set world
records for 5,000 and 10,000 m (data courtesy of Espen Tønnessen
with permission from Ingrid Kristiansen). Training intensity
zones are as described in Table 4.1.

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Stephen SEILER

Summary: Getting the Intensity Balance Right

• Athletes respond individually to training. However,

available evidence points to some general guidelines
for successful integration of volume and intensity in the
endurance training process.
• An ~ 80-20 ratio of LOW to ThT/HIT intensity training
is common and apparently gives excellent long-term
results among endurance athletes.
• Frequent low intensity (≤ 2 mM blood lactate), longer
duration training is effective in stimulating physiological
adaptations, particularly peripheral adaptations.
• The idea of a dichotomous physiological impact of HIT
and LIT is probably exaggerated, as both methods seems
to generate overlapping physiological adaptation profiles
and are likely complementary.
• At a high performance level, you cannot shortcut the
need for a high training volume with large increases in
intensity.
• HIT is a critical component of the training of all
successful endurance athletes. About 2 HIT training
sessions per week seems to strike a good balance between
positive effects and stress load.
• Within the HIT range, accumulating training minutes at
90% of VO2max appears to be as or even more effective and
somewhat less stressful than training shorter sessions at
95-100% VO2max.
• An established basic endurance base built from high
volumes of training may be an important precondition
for tolerating and responding well to a substantial
increase in training intensity over the short term.
• The transition from the preparation to transition phase
of training is marked by modest reductions in total
training volume, and a careful increase in the amount of
training performed above the lactate threshold.
• Greater polarization of training intensity characterizes
this transition; HIT training is increased and intensified
but LIT gets easier.

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 Training Intensity Distribution

References

Åstrand, P.O. & Rodahl, K.R. (1986). Textbook of work physiology. 3rd edn. Issurin, V. (2010). Block periodizarion versus traidtional training theory: a
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