Jonathan Esteve - Entrenamiento Polarizado

• INTENSIDAD!
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dosis+
L M X J V S D
BRIEF REVIEW
nternational Journal of Sports Physiology and Performance, 2010, 5, 276-291
© Human Kinetics, Inc. BRIEF REVIEW
International Journal of Sports Physiology and Performance, 2010, 5, 276-291
© Human Kinetics, Inc.
What What
is Best Practice
is Best Practice forfor Training
Training
Intensity and Duration Distribution
in Endurance Athletes?
Stephen Seiler
Successful endurance training involves the manipulation of training intensity,

Stephen Seiler
duration, and frequency, with the implicit goals of maximizing performance,
minimizing risk of negative training outcomes, and timing peak fitness and per-
formances to be achieved when they matter most. Numerous descriptive studies of
Successful endurance training ofinvolves
the training characteristics nationally orthe manipulation
internationally ofendurance
competitive training intensity,
duration, andathletes training 10 to 13 times per week seem to converge on a typical intensity
frequency, with the implicit goals of maximizing performance,
distribution in which about 80% of training sessions are performed at low intensity
minimizing risk
(2 mM ofblood
negative
lactate), training outcomes,
with about 20% dominated and timing
by periods peak fitness and per-
of high-intensity
formances to work,
be such as interval training at approx. 90% VO2max. Endurance athletes appear
achieved when they matter most. Numerous descriptive studies of
to self-organize toward a high-volume training approach with careful application
the training characteristics of nationally
of high-intensity training incorporated or internationally
throughout competitive
the training cycle. Training endurance
“Zonas vs Fases”
PHASE+3+
Modelo+
trifásico+ Anaerobic!Threshold!
Skinner+y+ PHASE+2+
7x200!C/2’!
↓4’’!/!100m!
Pi:!50w!
5w!c/12’’!
Pi:!8km/h!
0,3!c/30’’!
McLellan+ Aerobic!Threshold!
(1980)+
PHASE+1+
Velocidad++ Lactato++ Potencia++ FC++ RPE++ VO2++
Ejemplos de Zonas:
<UAE: Por debajo de Umbral Aeróbico ;
UAE: Umbral Aeróbico ,
UAE-UAN: entre umbrales ;
UAN: Umbral Anaeróbico ;
>UAN: entre UAN y PAM ;
PAM: Potencia Aeróbica Máxima ,
LAC I: Láctico 1, Capacidad Glucolítica ;
LAC II-III: Láctico 2-3, Potencia Glucolítica
“Zonas vs Fases”
6+
5+
4+
3+
2+
1+
should be modified according to an individual’s habitual physical activity, number of recommendations has escalated after the release
physical function, health status, exercise responses, and stated goals. Adults of the 1995 Centers for Disease Control and Prevention Neuromotor Fitn
who are unable or unwilling to meet the exercise targets outlined here still (CDC)/ACSM public health recommendations (280) and the
1996 US Surgeon General’s Report (371), and the ostensibly
Apparently He
0195-9131/11/4307-1334/0 contradictory recommendations between these documents Adults: Guidan
MEDICINE & SCIENCE IN SPORTS & EXERCISE! have led to confusion among health professionals, fitness Prescribing Ex
Copyright " 2011 by the American College of Sports Medicine professionals,
POSITION and
STANDthe public (32,155). The more recent
DOI: 10.1249/MSS.0b013e318213fefb recommendations of the AmericanSports
Heart Association (AHA)
This pronouncement was written for the Ameri
Medicine by Carol Ewing Garber, Ph.D., F
Bryan Blissmer, Ph.D.; Michael R. Deschenes, Ph.D.
UNICATIONS A. Franklin, Ph.D., FACSM; Michael J. Lamonte, Ph.D

Lee, M.D., Sc.D., FACSM; David C. Nieman, Ph.D
David P. Swain, Ph.D., FACSM.
SUMMARY
Quantity and Quality of 1334

The purpose of this Position Stand is to provide guidance to professionals
who counsel and prescribe individualized exercise to apparently healthy
can benefit from engaging in amounts of exercise less tha
In addition to exercising regularly, there are health benefi
Exercise for Developing

adults of all ages. These recommendations also may apply to adults with reducing total time engaged in sedentary pursuits and also
certain chronic diseases or disabilities, when appropriately evaluated and frequent, short bouts of standing and physical activity be
advised by a health professional. This document supersedes the 1998 sedentary activity, even in physically active adults. Behav
Copyright © 2011 by the American College of Sports College
Medicine.
of SportsUnauthorized reproduction
Stand, ‘‘Theof this article is prohibited.
and Maintaining
American Medicine (ACSM) Position Rec- ercise interventions, the use of behavior change strategies,
ommended Quantity and Quality of Exercise for Developing and Main- experienced fitness instructor, and exercise that is pleasa
taining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy can improve adoption and adherence to prescribed exerci
Cardiorespiratory,
Adults.’’ The scientific evidence demonstrating the beneficial effects of ucating adults about and screening for signs and sympto
exercise is indisputable, and the benefits of exercise far outweigh the risks in gradual progression of exercise intensity and volume may
most adults. A program of regular exercise that includes cardiorespiratory, of exercise. Consultations with a medical professional an
Musculoskeletal, and
resistance, flexibility, and neuromotor exercise training beyond activities ercise testing for CHD are useful when clinically indic
of daily living to improve and maintain physical fitness and health is es- recommended for universal screening to enhance the sa
sential for most adults. The ACSM recommends that most adults engage Key Words: Practice Guidelines, Prescription, Physical A
in moderate-intensity cardiorespiratory exercise training for Q30 minIdj1 on
Neuromotor Fitness in
Fitness, Health, Aerobic Exercise, Resistance Exercise, Fle
Q5 dIwkj1 for a total of Q150 minIwkj1, vigorous-intensity cardiorespira- Neuromotor Exercise, Functional Fitness
tory exercise training for Q20 minIdj1 on Q3 dIwkj1 (Q75 minIwkj1), or a
Apparently Healthy
combination of moderate- and vigorous-intensity exercise to achieve a total
energy expenditure of Q500–1000 METIminIwkj1. On 2–3 dIwkj1, adults INTRODUCTION
should also perform resistance exercises for each of the major muscle
Many recommendations for exercise and ph
Adults: Guidance for

groups, and neuromotor exercise involving balance, agility, and coordina-
tion. Crucial to maintaining joint range of movement, completing a series by professional organizations and government
of flexibility exercises for each the major muscle–tendon groups (a total of been published since the sui generis public
60 s per exercise) on Q2 dIwkj1 is recommended. The exercise program American College of Sports Medicine (ACSM
Prescribing Exercise
should be modified according to an individual’s habitual physical activity,
physical function, health status, exercise responses, and stated goals. Adults
who are unable or unwilling to meet the exercise targets outlined here still
number of recommendations has escalated aft
of the 1995 Centers for Disease Control an
(CDC)/ACSM public health recommendations
POSITION STAND 1996 US Surgeon General’s Report (371), and
This pronouncement was written for the American College of
0195-9131/11/4307-1334/0 contradictory recommendations between thes
Sports Medicine MEDICINE
by Carol EwingINGarber,
& SCIENCE SPORTS & Ph.D.,
EXERCISEFACSM,
! (Chair); have led to confusion among health professi
Bryan Blissmer, Ph.D.; Michael
Copyright " 2011 by R. Deschenes,
the American College ofPh.D., FACSM; Barry
Sports Medicine professionals, and the public (32,155). The
A. Franklin, Ph.D., DOI:
FACSM; Michael J. Lamonte, Ph.D., FACSM; I-Min
10.1249/MSS.0b013e318213fefb recommendations of the American Heart Assoc
Lee, M.D., Sc.D., FACSM; David C. Nieman, Ph.D., FACSM; and
1334
on Stand is to provide guidance to professionals can benefit from engaging in amounts of exercise less than recommended.
be individualized exercise to apparently healthy In addition to exercising regularly, there are health benefits in concurrently
Copyright © 2011 by the American College of Sports Medicine. Unauthorized reproduction of this article is prohibit
physical function, health status, exercise responses, and stated goals. Adults of the 1995 Centers for Disease Control and Prevention Neuromotor Fitn
Apparently He
0195-9131/11/4307-1334/0 contradictory recommendations between these documents Adults: Guidan
MEDICINE & SCIENCE IN SPORTS & EXERCISE! have led to confusion among health professionals, fitness Prescribing Ex
POSITION and
TABLE 2. Evidence statements and summary of recommendations for the individualized exercise prescription. Bryan Blissmer, Ph.D.; Michael R. Deschenes, Ph.D.
SPECIAL COMMUNICATIONS
A. Franklin, Ph.D., FACSM; Michael J. Lamonte, Ph.D

Evidence-Based Recommendation Lee, M.D.,Evidence
Sc.D., Category
FACSM; David C. Nieman, Ph.D
Cardiorespiratory (‘‘aerobic’’) exercise David P. Swain, Ph.D., FACSM.
Frequency Q5 dIwkj1 of moderate exercise, or Q3 dIwkSUMMARY j1
of vigorous exercise, or a combination of A
moderate and vigorous exercise on Q3–5The j1
dIwkpurpose 1334
is recommended.
of this Position Stand is to provide guidance to professionals can benefit from engaging in amounts of exercise less tha
Intensity Moderate and/or vigorous intensity is recommended who counsel for and
mostprescribe
adults. individualized exercise to apparently healthy A
Light- to moderate-intensity exercise may beadults beneficial
of all inages.
deconditioned
These persons.
recommendations also may apply to adults with reducing total time B
engaged in sedentary pursuits and also
Time 30–60 minIdj1 (150 minIwkj1) of purposeful moderate exercise, or 20–60 minIdj1 (75 minIwkj1) of vigorous
certain chronic diseases or disabilities, when appropriately evaluated and
A
frequent, short bouts of standing and physical activity be
exercise, or a combination of moderate and vigorous exercise per day is recommended for most adults.
j1 advised by a health professional. This document supersedes the 1998 sedentary activity, even in physically active adults. Behav
Copyright © 2011 G20by minId (G150 minIwkj1
the American ) of exercise
College of can be beneficial,
Sports Medicine. especially in previously sedentary persons. B
American College of SportsUnauthorized
Medicine (ACSM) Position reproduction Stand, ‘‘Theof this article
Rec- is prohibited.
ercise interventions, the use of behavior change strategies,
Type Regular, purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature A
ommended Quantity and Quality of Exercise for Developing and Main- experienced fitness instructor, and exercise that is pleasa
is recommended.
Volume A target volume of Q500–1000 METIminIwktaining j1 Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy
is recommended. can improve adoption C and adherence to prescribed exerci
Increasing pedometer step counts by Q2000Adults.’’ steps per Thedayscientific
to reachevidence
a daily step demonstrating
count Q7000 thesteps
beneficial effects of ucating adults aboutB and screening for signs and sympto
per day is beneficial. exercise is indisputable, and the benefits of exercise far outweigh the risks in gradual progression of exercise intensity and volume may
Exercising below these volumes may still bemost beneficial
adults.for persons of
A program unable
regular or exercise
unwillingthatto includes
reach this amount
cardiorespiratory, C
of exercise. Consultations with a medical professional an
of exercise. resistance, flexibility, and neuromotor exercise training beyond activities ercise testing for CHD are useful when clinically indic
Pattern Exercise may be performed in one (continuous) of daily session
livingper day or inand
to improve multiple
maintain sessions
physical of fitness
Q10 min andtohealth
accumulate
is es- A
recommended for universal screening to enhance the sa
the desired duration and volume of exercise sentialperfor
day.most adults. The ACSM recommends that most adults engage Key Words: Practice Guidelines, Prescription, Physical A
Exercise bouts of G10 min may yield favorable adaptations in very
in moderate-intensity deconditionedexercise
cardiorespiratory individuals.
training for Q30 minIdj1 on B Exercise, Resistance Exercise, Fle
Fitness, Health, Aerobic
Interval training can be effective in adults. Q5 dIwkj1 for a total of Q150 minIwkj1, vigorous-intensity cardiorespira- Neuromotor Exercise, B Functional Fitness
Progression A gradual progression of exercise volume by toryadjusting
exercise exercise
training forduration,
Q20 minId frequency,
j1
on Q3and/or
dIwkj1intensity is reasonable
(Q75 minIwk j1
), or a B
until the desired exercise goal (maintenance) is attained.
This approach may enhance adherence and reduce risks of musculoskeletal injury and adverse CHD events. D
energy expenditure of Q500–1000 METIminIwkj1. On 2–3 dIwkj1, adults INTRODUCTION
TABLE 3.Resistance
Evidence exercise
categories.
Frequency Each major muscle group should be trained on 2–3 dIwkj1. A
Evidence Category Sources of Evidence groups, and neuromotor exercise involving balance, Definition
agility, and coordina-
Intensity 60%–70% of the 1RM (moderate to hard intensity) for novice to intermediate exercisers to improve strength. by professional Aorganizations and government
Q80% of controlled
the 1RM (hard tion. Crucial to maintaining joint range of movement, completing a series
A Randomized trialsto very hard intensity)
Evidence for experienced
is from end pointsstrength trainers toRCT
of well-designed improve strength.
(or trials that depart only minimally from randomization) A
40%–50% of the ofaflexibility exercises forofeach the major muscle–tendon groups (a total of been publishedA since that the sui generis public
(RCT; rich body of1RM
data)(very light to provide
light intensity) for older
consistent persons
pattern beginning
findings inexercise
the to improve
population forstrength.
which the recommendation is made. Category A
40%–50% of the 1RM (very light to therefore 60 requires
s per may
light intensity) exercise)
be on Q2
beneficial dIwk
for
j1
is recommended.
improving strength The
in exercise
sedentary program
persons American College D of Sports Medicine (ACSM
substantial numbers of studies involving substantial numbers of participants.
B beginning
Randomized a resistance
controlled trials training Evidence
program. should
is frombeend modified
pointsaccording to an individual’s
of intervention studies that habitual
includephysical
only activity,
a limited numbernumber of recommendations
of RCT, post hoc or has escalated aft
of the of
G50% body
(limited 1RM (light to moderatesubgroup
data) intensity) to improve
physical
analysis of muscular
function, health
RCT, endurance.
orstatus, exercise responses,
meta-analysis of RCT. In andgeneral,
stated goals. of when
AdultsB pertains
Category the 1995 A
Centers
few randomized for
trialsDisease Control an
20%–50% of the 1RM in older adultsexist, to improve
who are
they power.
are unablein
small or size,
unwilling
and the to meet
trial the exercise
results are targets
somewhat outlined here still or the
inconsistent, (CDC)/ACSM B
public
trials were undertaken health recommendations
Time No specific duration of training has been identified for effectiveness.
in a population that differs from the target population of the recommendation. 1996 US Surgeon General’s Report (371), and
Type Resistance exercises involving each major muscle group are recommended. A
C Nonrandomized trials, Evidence is from outcomes of uncontrolled or nonrandomized trials or from observational studies. recommendations between thes
contradictory
A variety of exercise equipment and/or body0195-9131/11/4307-1334/0
weight can be used to perform these exercises. A
observational studies MEDICINE & SCIENCE have led to confusion among health professi
Repetitions 8–12 repetitions is recommended to improve strength and power inIN mostSPORTSadults.& EXERCISE! A
D Panel10–15
consensus judgment
repetitions Expert judgment
is effective in improving Copyright
strength is"middle
in based
2011 on by
aged theand
the panel’s
older synthesis
American ofof
College starting
persons evidence
Sports from experimental research
Medicine
exercise described
professionals, A in the
and the public (32,155). The
15–20 repetitions are recommended literature to improve
DOI:and/or
muscularderived from the consensus of panel members based on clinicalrecommendations
endurance
10.1249/MSS.0b013e318213fefb experience or knowledge
A of the American Heart Assoc
Sets Two to four sets are the recommended thatfordoesmostnotadults
meet totheimprove
above-listed
strength criteria. This category is used only in cases where the provision
and power. A of some
guidance was deemed valuable but
A single set of resistance exercise can be effective especially among older and novice exercisers. an adequately compelling clinical literature addressing the subject
A of the
e2 sets are effective in improving muscular recommendation
endurance.was deemed insufficient to justify placement in one of the other categories (A through A C).
Pattern Rest intervals of 2–3 min between each set of repetitions are effective. 1334 B
Evidence categories reprinted with permission from the National Heart Lung and Blood Institute (263).
A rest of Q48 h between sessions for any single muscle group is recommended. A
Progression A gradual progression of greater resistance, and/or more repetitions per set, and/or increasing frequency is recommended. A
Flexibility exercise
women.Frequency
All-cause mortality Q2–3 dIwk isj1delayed
is effective inby regularly
improving engag-
joint range of motion, WHAT ARE THE HEALTH BENEFITS OF
with the
Copyright © greatest
2011 bygains occurringCollege
the American with dailyof exercise. B
Sports Medicine. Unauthorized reproduction of this article is prohibit
ACSM+Posi.on+Stands+1998++y+anteriores+
Adaptado!de!Seiler!y!Kjerland!2006!
Actualización+
Posi.on+Stand+
ACSM+en+
adultos+2007+
La actividad física (AF) vigorosa-intensa era
implícita en las recomendaciones de 1995… y sin
embargo es ahora explícita como una parte integral
de la recomendación de AF (…)
…indicios en los estudios sobre un mayor
beneficio de las actividades vigorosas-intensas en la
reducción de enfermedad cardiovascular y
mortalidad prematura respecto a la AF de moderada
intensidad.
number of recommendations has escalated after the release
Neuromotor Fitn
SPECIAL
spiratory fitness, which occursofwith advancing
the 1995
physical function, health status, exercise responses, and stated goals. Adults Centers forage when
Disease Control and curve may diffe
Prevention
not accompanied by a program(CDC)/ACSM of regularpublic
exercise (118).
health recommendations est
(280)and
the bas
and the Apparently He
0195-9131/11/4307-1334/0
Sex- and age-specific norms for cardiorespiratory
contradictory recommendationsfitness
between these vidual
documents(155). Adults: Guidan
MEDICINE & SCIENCE INin apparently
SPORTS & EXERCISEhealthy
! adults are
haveavailable in the
led to confusion amongACSM
health professionals, How can st
fitness Prescribing Ex
Copyright " 2011 by the American College of Sports Medicine Thethe more question
Guidelines for Exercise Testingprofessionals, OSITION and
STANDthe public
and PPrescription (14).(32,155). recent
DOI: 10.1249/MSS.0b013e318213fefb recommendations of the AmericanSportsHeart Association (AHA)
needed?’’ The
A. Franklin, Ph.D., FACSM; Michael J. Lamonte, Ph.D
specific health
HOW MUCH PHYSICAL SUMMARY ACTIVITY IS

1334 specific amount

NEEDED TO IMPROVE HEALTH
who counsel and prescribe AND
individualized exercise to apparently healthy
respiratory fitne
CARDIORESPIRATORY FITNESS?
adults of all ages. These recommendations also may apply to adults with
certain chronic diseases or disabilities, when appropriately evaluated and
reducing total time engaged in sedentary pursuits and also
stance, a study o
frequent, short bouts of standing and physical activity be
Copyright © 2011 by the American College of American
Sports College
Medicine.of SportsUnauthorized reproduction
Stand, ‘‘Theof this article is prohibited.
What volume of physical activity is needed? Several
Medicine (ACSM) Position
ommended Quantity and Quality of Exercise for Developing and Main-
Rec- ercise interventions,
showed that al
the use of behavior change strategies,
experienced fitness instructor, and exercise that is pleasa
studies have supported Adults.’’a The dose–response relationship

taining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy
scientific evidence demonstrating the beneficial effects of be-
ucating adults about proximately
and screening for signs and 60%
can improve adoption and adherence to prescribed exerci
sympto
tween chronic physical activity

A program oflevels and health outcomes
exercise is indisputable, and the benefits of exercise far outweigh the risks in
most adults. regular exercise that includes cardiorespiratory, with with a low cardio
gradual progression of exercise intensity and volume may
of exercise. Consultations medical professional an
(155,372), such that greater of daily living benefit is associated with

resistance, flexibility, and neuromotor exercise training beyond activities
to improve and maintain physical fitness and health is es- higher fatigue
recommended for universal screening on a trea
ercise testing for CHD are useful when clinically indic
to enhance the sa
amounts of physical inactivity. Data regarding
moderate-intensity cardiorespiratory exercise training for Q30the
minId specific
on j1 this
Fitness, Health, Aerobic study
Exercise, Resistance report
Exercise, Fle
j1 j1
Q5 dIwk for a total of Q150 minIwk , vigorous-intensity cardiorespira- Neuromotor Exercise, Functional Fitness
quantity and quality oftoryphysical exercise training foractivity
Q20 minId on Q3 for dIwk the
j1 j1attainment
(Q75 minIwk j1
), or a of intensity physic
ground, of È8–
the health benefits areenergy less clear.
expenditure Epidemiologic
of Q500–1000 METIminIwk . On 2–3 dIwkj1 studies j1
, adults have
INTRODUCTION
estimated the volume groups, of physical activity
and neuromotor exercise needed
involving balance, to achieve
agility, and coordina-
Many recommendationsrespiratory for exercisefitne
by professional organizations and government
and ph
tion. Crucial to maintaining joint range of movement, completing a series
specific health benefits,of flexibility
typically exercises forexpressed as kilocalories
each the major muscle–tendon groups (a total of perpublished since
been seems the suito be public
generis atta
American College of Sports Medicine (ACSM
week (kcalIwkj1), MET-minutes j1
j1
60 s per exercise) on Q2 dIwk is recommended. The exercise program
should be modified according perto anweekindividual’s(METIminIwk
habitual physical activity, number activityhascompati
), of recommendations escalated aft
physical function, health status, exercisej1responses, and stated goals. Adults of the 1995 Centers for Disease Control an
or MET-hours per week (METIhIwk
who are unable ). Large
or unwilling to meet the exercise prospective
targets outlined here still (CDC)/ACSM public Stand and other
health recommendations
1996 US Surgeon General’s Report (371), and
cohort studies of diverse populations (216,237,320,353)
have led to confusion among health professi
clearly show that an Copyright energy expenditure
MEDICINE & SCIENCE IN SPORTS & EXERCISE
of Medicine
approximately
!
WHAT
of the AmericanIS Heart TH
" 2011 by the American College of Sports professionals, and the public (32,155). The
j1
1000 kcalIwk of moderate-intensity physical activity recommendations
DOI: 10.1249/MSS.0b013e318213fefb
(or Assoc
about 150 minIwkj1) is associated with lower rates of CVD

TRAINING O
and premature mortality. This is equivalent to an intensity of
1334 FITNESS AN
about 3–5.9 METs (for people weighing È68–91 kg) and 10 METABOLIC
Copyright © 2011 by the American College of Sports Medicine. Unauthorized reproduction of this article is prohibit
Quantity and Quality of
should be modified according to an individual’s habitual physical activity, number ofwith
training compared recommendations has exercise,
moderate-intensity escalated when
after the release
activity patte
physical function, health status, exercise responses, and stated goals. Adults of the 1995 Centers for Disease Control and Prevention
the volume of exercise is held constant. Additional studies
support these conclusions (19,97,161,269,313,383).
associated wi
body fat, wit
and 1996Maintaining
US Surgeon General’s Report
Is there a threshold intensity of exercise needed (371), and the ostensibly
visceral fat a
0195-9131/11/4307-1334/0
Cardiorespiratory,
contradictory
led to
recommendations
to improve cardiorespiratory fitness and to reduce
have confusion among
between
health
cardiometabolic risk? According to the overload prin-
!
these documents
professionals,
pared with th
fitness
The short-
Copyright " 2011 by the American College of Sports Medicine Musculoskeletal,
professionals, and
and the public (32,155).
ciple of training, exercise below a minimum intensity, or The more recent
ticularly depr
DOI: 10.1249/MSS.0b013e318213fefb Neuromotor
threshold, will notFitness
challenge thein
recommendations of the American Heart Association
body sufficiently to result in (AHA)
although a sp
increased V̇O and improvements in other physiological are some data
Apparently Healthy
parameters (12,14). Evidence for a minimum threshold of
2max
through mod
Adults:
1334 Guidance for
intensity for benefit is supported in many studies, but not all, with the reco
and the lack of consistent findings seems to be related to the (i.e., QÈ17.5
initial state of fitness and/or conditioning of the subjects Does th
POSITION STAND
(12,345). Swain and Franklin (345) reviewed 18 clinical trials
This pronouncement was written for the American College of a differenc
Copyright © 2011 by the American Bryan SportsPh.D.; that measured V̇O
Sports Medicine by Carol Ewing Garber, Ph.D., FACSM, (Chair);
College ofBlissmer, Medicine. Unauthorized
Michael R. Ph.D.,reproduction
2max
Deschenes, FACSM; Barry before and after of thisexercise
article istraining in
prohibited. moderate-int
37 training groups and found that subjects with mean baseline
A. Franklin, Ph.D., FACSM; Michael J. Lamonte, Ph.D., FACSM; I-Min
in bouts of
V̇O2max values of 40–51 mLIkg Iminj1 (È11–14 METs)
David P. Swain, Ph.D., FACSM. j1
Q30 minIdj1
SUMMARY
seemed to require an intensity of at least 45% oxygen uptake
can benefit from engaging in amounts of exercise less than recommended.
continuous e
who counsel and prescribe individualized exercise to apparently healthy reserve
In addition to exercising (V̇O
regularly, 2R)
there to increase
are health V̇O2max, but no apparent thresh-
benefits in concurrently ized clinical
adults of all ages. These recommendations also may apply to adults with reducing total timeold was found for subjects with mean baseline V̇O2max
engaged in sedentary pursuits and also by interspersing physical activ
certain chronic diseases or disabilities, when appropriately evaluated and frequent, short bouts of standing andj1 physical activity
j1 between periods of
advised by a health professional. This document supersedes the 1998 even inmLIkg
sedentary activity,G40 physically activeImin (G11 METs),
adults. Behaviorally based ex- although È30%V̇O2R fitness, bloo
American College of Sports Medicine (ACSM) Position Stand, ‘‘The Rec- was
ercise interventions, the
the use lowest
of behavior intensity
change studied.
strategies, supervision Supporting these findings,
by an (141,151). A
ommended Quantity and Quality of Exercise for Developing and Main- experienced fitness instructor, and exercise that is pleasant and enjoyable
taining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy
a comprehensive review of exercise training in runners
can improve adoption and adherence to prescribed exercise programs. Ed-
evidence com
Adults.’’ The scientific evidence demonstrating the beneficial effects of determined
ucating adults about and screening for that
signs‘‘near maximal’’
and symptoms of CHD and(i.e., 95%–100%V̇O2max) bouts of exer
exercise is indisputable, and the benefits of exercise far outweigh the risks in gradual progression of exercise intensity and volume may reduce the risks
most adults. A program of regular exercise that includes cardiorespiratory,
training intensities were needed to improve V̇O2max in
of exercise. Consultations with a medical professional and diagnostic ex-
teins, or men
resistance, flexibility, and neuromotor exercise training beyond activities ercise testing for well-trained
CHD are useful when athletes, whilebut 70%–80%V̇O
clinically indicated are not 2max seemed to study, in men
of daily living to improve and maintain physical fitness and health is es-
provide a sufficient stimulus in moderately trained athletes
recommended for universal screening to enhance the safety of exercise.
of physical a
sential for most adults. The ACSM recommends that most adults engage Key Words: Practice Guidelines, Prescription, Physical Activity, Physical
in moderate-intensity cardiorespiratory exercise training for Q30 minIdj1 on (254).
Fitness, Health, Aerobic Thus,
Exercise, a Exercise,
Resistance threshold ofExercise,
Flexibility exercise intensity may vary and the findin
Q5 dIwkj1 for a total of Q150 minIwkj1, vigorous-intensity cardiorespira- depending on fitness level, and it may be difficult to precisely
Neuromotor Exercise, Functional Fitness that is impor
combination of moderate- and vigorous-intensity exercise to achieve a total define an exact threshold to improve cardiorespiratory fitness (215). Durati
energy expenditure of Q500–1000 METIminIwkj1. On 2–3 dIwkj1, adults INTRODUCTION (40,196,214). Additional randomized controlled trials and and health b
meta-analyses
Many recommendations are needed
for exercise and physicalto explore
activity the threshold phenome- (215); howev
tion. Crucial to maintaining joint range of movement, completing a series by professionalnon organizations
in populations of varyinghave
and government agencies fitness levels and exercise A differen
of flexibility exercises for each the major muscle–tendon groups (a total of been published since the sui generis publications of the
60 s per exercise) on Q2 dIwkj1 is recommended. The exercise program American College training
of Sportsregimens
Medicinebecause of the The
(ACSM) (10,11). interactive effects of exercise physical acti
should be modified according to an individual’s habitual physical activity, volume, intensity,
number of recommendations has escalated duration, and frequency and individual
after the release pattern, wher
physical function, health status, exercise responses, and stated goals. Adults of the 1995 Centers for Disease
variability of response. Control and Prevention be accumula
1996 US SurgeonThere General’s are even(371),
Report fewerand thedata available on the existence of a
ostensibly ommended. T
0195-9131/11/4307-1334/0 contradictory threshold
recommendations to favorably
between these modify
documents other cardiometabolic risk pattern, but
MEDICINE & SCIENCE IN SPORTS & EXERCISE! have led to confusion among health professionals, fitness
jects. However, after only 10 training sessions, adaptive process remains limited to a larger
almost no increase in AMPK is seen after the scale. We can still identify some potential sig-
same exercise bout (McConell et al., 2005). naling factors that are associated with increased
Manipulating exercise intensity and duration exercise intensity over a given duration (Table
Principales+efectos+del+VOLUMEN+de+
also impacts the systemic stress responses asso- 2) or increased exercise duration at a given sub-
ciated with training. Making this connection is maximal intensity (Table 3). Some of these are
further complicated by recent findings suggest- potentially adaptive and others maladaptive.
ing that muscle glycogen depletion can enhance There is likely substantial overlapping of ef-
entrenamiento+MODERADO+
and antioxidant supplementation can inhibit fects between extending exercise duration and
Table 2. Key physiological changes associated with an increase in exercise intensity from 70 %VO2max to
90 %VO2max for a given exercise duration.
Induced change Possible signal Possible positive effect Possible negative effect
Increased diastolic Increased myofiber Increased maximal stroke ??
Seiler!y! filling and end-
diastolic volume
stretch/load (Catalucci et al., volume, compensatory ven-
2008; Frank et al., 2008; Pel- tricular wall thickening
Tonessen,! liccia et al., 1999; Sheikh et al.,
2008)a
2009! Increased heart Increased rate pressure prod- None likely given superior None likely given superior
rate and intraven- uct and myocardial metabolic oxidative capacity of cardiac oxidative capacity of cardiac
tricular systolic load (see below) muscle muscle
pressure
Increased number Increased metabolic activity in Enhanced whole muscle fat Premature fatigue and in-
of active muscle faster motor units (transduced oxidation/ right shift in lactate adequate stimulus of low
fibers (motor via Cai and high energy phos- turnpoint threshold motor units?
units) phate concentration shifts?
(Diaz and Moraes, 2008; Hol-
loszy, 2008; Ojuka, 2004)
Expanded active Local mechanical and meta- A mixture of angiogenesis of ??
vascular bed via bolic signals (Laughlin and arteries, capillaries and veins
motor unit activa- Roseguini, 2008) and altered control of vascular
tion resistance (Laughlin and
Roseguini, 2008)
Increased glyco- Decreased intracellular pH Enhanced buffer capacity Premature fatigue at motor
lytic rate within (Edge et al., 2006; Weston et unit level and reduced stimu-
active fibers al., 1997) lus for oxidative enzyme
synthesis
Increased sympa- Cell exposure to increased ? Acutely delayed recovery of
thetic activation epinephrine and norepineph- ANS (Seiler et al., 2007);
rine concentration in blood Chronic down-regulation of
(concentration×time) - and - adrenergic receptor
sensitivity if repeated exces-
sively (Fry et al., 2006; Leh-
mann et al., 1997)
aIf cardiomyocyte stretch induces intracellular signals leading to ventricular hypertrophy, then it is perhaps relevant
that the myocardium may be stretched most in the moments of transition from work to recovery when heart rate
drops and venous return remains transiently high.
Sportscience 13, 32-53, 2009

Quantity and Quality of
should be modified according to an individual’s habitual physicalthat number
initial level
activity, of recommendations
of fitness may affect thehastraining
escalated after the to
responses release
a
set volume of
of the 1995 (18),
exercise Centersbut
formore
Disease Control evidence
definitive and Prevention
is
(CDC)/ACSM public health recommendations (280) and the
needed before the
USresults
SurgeonofGeneral’s
these studies
Report can beand
generalized
to persons
and1996
of
Maintaining
higher fitness levels.
(371), the ostensibly
contradictory recommendations between these documents
0195-9131/11/4307-1334/0
Cardiorespiratory,
have led to confusion among health professionals, fitness
!
Copyright " 2011 by the American College of Sports Medicine Musculoskeletal,
professionals, and and
the public (32,155). The more recent
HOW ARE EXERCISE ofINTENSITY AND
DOI: 10.1249/MSS.0b013e318213fefb Neuromotor
VOLUME ESTIMATED?
Fitness
recommendations thein
American Heart Association (AHA)
Apparently Healthy
Most epidemiologic
Adults: and many laboratory studies provid-
1334 Guidance for
ing evidence of the beneficial effects of exercise have clas-
sified intensity according to the absolute energy demands of
POSITION STAND
the physical activity (323). Measured or estimated measures
This pronouncement was written for the American College of
Sports Medicine by Carol Ewing Garber, Ph.D., FACSM, (Chair);
Copyright © 2011 by the American CollegeBryan
of Sports
Blissmer,Medicine. Unauthorized reproduction
FACSM; Barryof this article is prohibited.
Ph.D.; Michael
of Ph.D.,
absolute
R. Deschenes, Ph.D.,
A. Franklin, exercise
FACSM; Michael J. Lamonte, intensity
Ph.D., FACSM; I-Min include caloric expenditure
j1
), absolute oxygen uptake (mLIminj1 or LIminj1),
David(kcalImin
P. Swain, Ph.D., FACSM.
SUMMARY
and METs. These absolute measures can result in misclassi-
can benefit from engaging in amounts of exercise less than recommended.
who counsel and prescribe individualized exercise to apparently healthy
adults of all ages. These recommendations also may apply to adults with
fication
In addition to exercisingof exercise
regularly, intensity
there are health (e.g., moderate, vigorous) be-
benefits in concurrently
reducing total time engaged in sedentary pursuits and also by interspersing
certain chronic diseases or disabilities, when appropriately evaluated and cause
frequent, they
short bouts doandnot
of standing consider
physical activity betweenindividual
periods of factors such as body
advised by a health professional. This document supersedes the 1998 sedentary activity, even in physically active adults. Behaviorally based ex-
American College of Sports Medicine (ACSM) Position Stand, ‘‘The Rec- ercise weight,
interventions, thesex, and change
use of behavior fitness level
strategies, (4,58,173).
supervision by an Measurement—and
ommended Quantity and Quality of Exercise for Developing and Main- experienced fitness instructor, and exercise that is pleasant and enjoyable
taining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy consequently
can improve adoption and adherencemisclassification—error
to prescribed exercise programs. Ed- is greater when using
Adults.’’ The scientific evidence demonstrating the beneficial effects of
exercise is indisputable, and the benefits of exercise far outweigh the risks in
estimated rather than directly measured absolute energy ex-
ucating adults about and screening for signs and symptoms of CHD and
gradual progression of exercise intensity and volume may reduce the risks
most adults. A program of regular exercise that includes cardiorespiratory, penditure,
of exercise. and
Consultations with under
a medical free-living
professional and diagnostic ex- compared with laboratory
resistance, flexibility, and neuromotor exercise training beyond activities ercise testing for CHD are useful when clinically indicated but are not
of daily living to improve and maintain physical fitness and health is es- conditions
recommended for universal(4,58,173).
screening to enhance For example,
the safety of exercise. an older person working
sential for most adults. The ACSM recommends that most adults engage Key Words: Practice Guidelines, Prescription, Physical Activity, Physical
in moderate-intensity cardiorespiratory exercise training for Q30 minIdj1 on atHealth,
Fitness, 6 METs may
Aerobic Exercise, beExercise,
Resistance exercising at a vigorous to maximal in-
Flexibility Exercise,
Q5 dIwkj1 for a total of Q150 minIwkj1, vigorous-intensity cardiorespira-
tensity, while a younger person working at the same absolute
Neuromotor Exercise, Functional Fitness

energy expenditure of Q500–1000 METIminIwkj1. On 2–3 dIwkj1, adults
intensity will be exercising moderately (173). Therefore, for
INTRODUCTION
Manyindividual
recommendations exercise
for exercise prescription,
and physical activity a relative measure of inten-
tion. Crucial to maintaining joint range of movement, completing a series sity (i.e.,
by professional the energy
organizations cost agencies
and government of thehaveactivity relative to the indi-
of flexibility exercises for each the major muscle–tendon groups (a total of been published since the sui generis publications of the
60 s per exercise) on Q2 dIwkj1 is recommended. The exercise program vidual’s
American College maximal
of Sports Medicine capacity) is more
(ACSM) (10,11). The appropriate, especially for
number of recommendations has escalated after the release
older and deconditioned persons (173,264).
of the 1995 Centers for Disease Control and Prevention
who are unable or unwilling to meet the exercise targets outlined here still (CDC)/ACSM There publicare several
health commonly
recommendations (280) and the used methods of estimating
0195-9131/11/4307-1334/0
relative
contradictory exercise intensity
recommendations between theseduring documentscardiorespiratory exercise:
MEDICINE & SCIENCE IN SPORTS & EXERCISE! have ˙led to confusion among health professionals, fitness
Diferencias+entre+bajo+y+alto+nivel+
vs+
Los!deporWstas!de!menos!nivel!no!solo!emplean!más!
Wempo!en!recorrer!una!unidad!métrica!sino!que!
además!toleran!menos!entrenamiento!(en!Wempo!y!
en!distancia)!aunque!su!Wempo!en!compeWción!sea!
mayor!y!por!tanto!sean!más!dependientes!del!
entrenamiento!de!baja!intensidad!
Razones+para+entender+los+beneficios+del+
Entrenamiento+Moderado+
• Efecto!de!un!alto!VO2!relaWvo!en!alguien!
sedentario!sobre!las!adaptaciones!
(40`50%!vs!<40%!en!entrenados)!
• “TRIMPS”!/!“ECOs”!que!consigues!
semanales!(x1!vs!x2!/!x1!vs!x2!ó!x3)!
• Kcal/min!que!gastas!(x1.5`2)!
Exercise for Devel
SE INTENSITY AND
proximate classification of exercise
y during cardiorespiratory exercise:
ng moderately (173). Therefore, for

y) is more appropriate, especially for
of the maximum HR (%HRmax),
nd many laboratory studies provid-

evel (4,58,173). Measurement—and
ectly measured absolute energy ex-
persons (173,264).
ED?
may affect the training responses to a

er method. It is prudent to keep in
or obese postmenopausal women

ekly energy expenditure (4, 8, and
fixed intensity (50%V̇O2max) in

evaluated the effect of varying ex-
volumes of 50%, 100%, or 150%
ensity is necessarily equivalent to
not be assumed that one method of
ity has been shown to result in

respiratory fitness when used for
te measures can result in misclassi-

r example, an older person working
ensity include caloric expenditure

nt of exercise intensity simulta-
on fitness and biomarkers of dis-

ss levels.
monly used methods of estimating
ficial effects of exercise have clas-

ence can be recommended when
e-living compared with laboratory
ng volumes as low as one-half of the
pectively). A dose–response effect

and absolute methods commonly
ation—error is greater when using
s was observed, and modest im-
ctively; or approximately 330, 840,

8), but more definitive evidence is
). Measured or estimated measures
iption, a relative measure of inten-
sity (e.g., moderate, vigorous) be-
ume. A preliminary report suggests

gen uptake (mLIminj1 or LIminj1),
ising at a vigorous to maximal in-
er individual factors such as body

udies have compared all of the
n individual (12).
erson working at the same absolute

x. Each of these methods for pre-
ratory fitness (4%–8%) occurred at

of these studies can be generalized
to the absolute energy demands of
of the activity relative to the indi-
Many recommendations for exercise and physical activity
and Mainta
tion. Crucial to maintaining joint range of movement, completing a series by professional organizations and government agencies have
Cardiorespira been published since the sui generis publications of the
Razones+para+entender+los+beneficios+del+
of flexibility exercises for each the major muscle–tendon groups (a total of
American College of Sports Medicine (ACSM) (10,11). The
Musculoskeleta
60 s per exercise) on Q2 dIwkj1 is recommended. The exercise program
Entrenamiento+Moderado+ Neuromotor Fitn
Apparently He
of the 1995 Centers for Disease Control and Prevention
(CDC)/ACSM public health recommendations (280) and the
0195-9131/11/4307-1334/0
Adults: Guidan contradictory recommendations between these documents
MEDICINE & SCIENCE IN SPORTS & EXERCISE Prescribing Ex ! have led to confusion among health professionals, fitness
POSITION and
TABLE 5. Classification of exercise intensity: relative and absolute exercise intensity for cardiorespiratory endurance and resistance exercise. A. Franklin, Ph.D., FACSM; Michael J. Lamonte, Ph.D
Cardiorespiratory Endurance Exercise David P. Swain, Ph.D.,Resistance
FACSM. Exercise
SUMMARY
Intensity (%V̇O2max)) Relative to Absolute Absolute Intensity
Relative Intensity 1334
Maximal Exercise Capacity in METs Intensity
(MET) by Age Relative Intensity
%HRR or Perceived Exertion 20 METs 10 METs 5 METs Young
who counsel and prescribe individualized exercise to apparently healthy Middle-aged
Intensity %V̇O2R %HRmax %V̇O2max (Rating on 6–20 RPE Scale) %V̇O2max %V̇O2max %V̇O2max METs (20–39 yr) (40–64 yr) Older (Q65 yr) % 1RM
adults of all ages. These recommendations also may apply to adults with reducing total time engaged in sedentary pursuits and also
Very light G30 G57 G37 GVery light (RPE G 9) G34 chronic diseases
certain G37 or disabilities,
G44 when appropriately
G2 G2.4 and
evaluated G2.0
frequent, shortG1.6
bouts of standing G30
and physical activity be
Light 30–39 57–63 37–45 Very light–fairly light 34–42 37–45 44–51 2.0–2.9 2.4–4.7 2.0–3.9 1.6–3.1 30–49
(RPE 9–11)
Moderate Copyright64–76
40–59 © 2011 by the
46–63 American College
Fairly light to somewhatof American
Sports Medicine.
43–61 College of SportsUnauthorized
46–63 Medicine
52–67(ACSM)3.0 reproduction
Position ‘‘Theof
to 5.9 Stand, 4.8–7.1 this article
Rec- is prohibited.
ercise interventions,
4.0–5.9 3.2–4.7 the use of behavior
50–69 change strategies,
hard (RPE 12–13) ommended Quantity and Quality of Exercise for Developing and Main- experienced fitness instructor, and exercise that is pleasa
Vigorous 60–89 77–95 64–90 Somewhat hard to very 62–90 Cardiorespiratory
taining 64–90 and Muscular
68–91 Fitness, 6.0–8.7
and Flexibility7.2–10.1
in Healthy 6.0–8.4
can improve 4.8–6.7 70–84to prescribed exerci
adoption and adherence
hard (RPE 14–17) Adults.’’ The scientific evidence demonstrating the beneficial effects of ucating adults about and screening for signs and sympto
Near–maximal Q90 Q96 Q91 QVery hard (RPE Q 18) Q91 Q91 Q92 Q8.8 Q10.2 Q8.5 Q6.8 Q85
exercise is indisputable, and the benefits of exercise far outweigh the risks in gradual progression of exercise intensity and volume may
to maximal
most adults. A program of regular exercise that includes cardiorespiratory, of exercise. Consultations with a medical professional an
Table adapted from the American College of Sports Medicine (14), Howley (173), Swain and Franklin (344), Swain and Leutholtz (346), Swain et al. (347), and the US Department of Health and Human Services (370).
resistance, flexibility, and neuromotor exercise training beyond activities ercise testing for CHD are useful when clinically indic
HRmax, maximal HR; %HRmax, percent of maximal HR; HRR, HR reserve; V̇O2max, maximal oxygen uptake; %V̇O2max, percent of maximal oxygen uptake; V̇O2R, oxygen uptake reserve; RPE, ratings of perceived exertion (48).
of daily living to improve and maintain physical fitness and health is es- recommended for universal screening to enhance the sa
in moderate-intensity cardiorespiratory exercise training for Q30 minIdj1 on Fitness, Health, Aerobic Exercise, Resistance Exercise, Fle
Q5 dIwkj1 for a total of Q150 minIwkj1, vigorous-intensity cardiorespira- Neuromotor Exercise, Functional Fitness
! ! ! ! ! ! ! ! ! !%!de!5METs tory exercise training for Q20 minIdj1 on Q3 dIwkj1 (Q75 minIwkj1), or a
combination of moderate- and vigorous-intensity exercise to achieve a total !!!!!!!!Sesión!Habitual!
5MET!=!17.5ml/kg/min!;!50%!=!8`9!ml/kg/min !!!!!!!!!!!50%! energy expenditure of Q500–1000 METIminIwkj1. On 2–3 dIwkj1, adults
!! !100`150!kcal!
INTRODUCTION
10MET!=!35ml/kg/min!;!50%!=!17.5!ml/kg/min!!!!!!!! !100% groups, and neuromotor exercise involving balance, agility, and coordina-
tion. Crucial to maintaining joint range of movement, completing a series
! !400`500!kcal!
by professional organizations and government
20MET!=!70ml/kg/min!;!50%!=!35!ml/kg/min!!!!!!!!!!!!!! !200% of flexibility exercises for each the major muscle–tendon groups (a total of
60 s per exercise) on Q2 dIwkj1 is recommended. The exercise program
! !700`1250!kcal!
been published since the sui generis public
American College of Sports Medicine (ACSM
should be modified according to an individual’s habitual physical activity, number of recommendations has escalated aft
physical function, health status, exercise responses, and stated goals. Adults of the 1995 Centers for Disease Control an
who are unable or unwilling to meet the exercise targets outlined here still (CDC)/ACSM public health recommendations
1996 US Surgeon General’s Report (371), and
MEDICINE & SCIENCE IN SPORTS & EXERCISE! have led to confusion among health professi
Copyright " 2011 by the American College of Sports Medicine professionals, and the public (32,155). The
DOI: 10.1249/MSS.0b013e318213fefb recommendations of the American Heart Assoc
Para la Población General,
Alta Intensidad: Riesgos y

Dificultad de Adherencia
Baja Intensidad: Falta de tiempo

y posible estímulo insuficiente
(por intensidad pero sobretodo
por tiempo)
¿A qué intensidad mejoro una determinada
intensidad?
NOVATO AVANZADO EXPERTO

- intensidad +
intensidad
diana a
desarrollar
Para el Deportista Entrenado
Una!persona!entrenada!desarrollaría!
• Un!alto!VO2!a!baja!intensidad!que!se!corresponde!al!
máximo!u!supramáximo!de!alguien!menos!entrenado!
• Un!alto!gasto!energéWco!(kcal)!sólo!con!ir!en!su!Fase!I!
• !Un!alto!número!de!“TRIMPS/ECOs”!que!serían!muchos!
más!en!Fase!II!porque!aguanta!más!entrenamiento!en!
una!determinada!intensidad!
¿qué+es+más+importante?+
¿cuánto+vale+la+pena+entrar+en+la+siguiente+fase?+
jects. However, after only 10 training sessions, adaptive process remains limited to a larger
almost no increase in AMPK is seen after the scale. We can still identify some potential sig-
same exercise bout (McConell et al., 2005). naling factors that are associated with increased
Manipulating exercise intensity and duration exercise intensity over a given duration (Table
Principales+efectos+del+VOLUMEN+de+
also impacts the systemic stress responses asso- 2) or increased exercise duration at a given sub-
ciated with training. Making this connection is maximal intensity (Table 3). Some of these are
further complicated by recent findings suggest- potentially adaptive and others maladaptive.
ing that muscle glycogen depletion can enhance There is likely substantial overlapping of ef-
entrenamiento+MODERADO+
and antioxidant supplementation can inhibit fects between extending exercise duration and
Table 2. Key physiological changes associated with an increase in exercise intensity from 70 %VO2max to
90 %VO2max for a given exercise duration.
Increased diastolic Increased myofiber Increased maximal stroke ??
Seiler!y! filling and end-
diastolic volume
stretch/load (Catalucci et al., volume, compensatory ven-
2008; Frank et al., 2008; Pel- tricular wall thickening
Tonessen,! liccia et al., 1999; Sheikh et al.,
2008)a
2009! Increased heart Increased rate pressure prod- None likely given superior None likely given superior
rate and intraven- uct and myocardial metabolic oxidative capacity of cardiac oxidative capacity of cardiac
tricular systolic load (see below) muscle muscle
pressure
Increased number Increased metabolic activity in Enhanced whole muscle fat Premature fatigue and in-
of active muscle faster motor units (transduced oxidation/ right shift in lactate adequate stimulus of low
fibers (motor via Cai and high energy phos- turnpoint threshold motor units?
units) phate concentration shifts?
(Diaz and Moraes, 2008; Hol-
loszy, 2008; Ojuka, 2004)
Expanded active Local mechanical and meta- A mixture of angiogenesis of ??
vascular bed via bolic signals (Laughlin and arteries, capillaries and veins
motor unit activa- Roseguini, 2008) and altered control of vascular
tion resistance (Laughlin and
Roseguini, 2008)
Increased glyco- Decreased intracellular pH Enhanced buffer capacity Premature fatigue at motor
lytic rate within (Edge et al., 2006; Weston et unit level and reduced stimu-
active fibers al., 1997) lus for oxidative enzyme
synthesis
Increased sympa- Cell exposure to increased ? Acutely delayed recovery of
thetic activation epinephrine and norepineph- ANS (Seiler et al., 2007);
rine concentration in blood Chronic down-regulation of
(concentration×time) - and - adrenergic receptor
sensitivity if repeated exces-
sively (Fry et al., 2006; Leh-
mann et al., 1997)
aIf cardiomyocyte stretch induces intracellular signals leading to ventricular hypertrophy, then it is perhaps relevant
that the myocardium may be stretched most in the moments of transition from work to recovery when heart rate
drops and venous return remains transiently high.
Sportscience 13, 32-53, 2009

Modelo+trifásico+Skinner+y+McLellan+(1980)+
Zona!I! Zona!II! Zona!III!

12!
! !
Énfasis! Énfasis!del! Énfasis!
10! modelo! modelo!
modelo!
Polarizado! Polarizado!
Lactato (mMol/L-1)!
Tradicional!
8!
6!
4!
2!
0!
0! 5! 10! 15! 20! 25! 30!
Tiempo (min)
I II III
“tradicional”!
ó!ACSM!
I II III
Seiler &
Kjerland
2006
Optimal Training Distribution:
Polarized Training Model for Endurance Sports
Relación+++++++++++++++++
Entrenamiento+++++++++++++++++Compe.ción+
Evidencia científica equilibrio

de intensidad para un
rendimiento óptimo?
ercise physiologists, but athletes and coaches do adaptive benefit for a given perceived stress
not need to know much exercise physiology to load. That is, we can assume that highly suc-
train effectively. They do have to be sensitive to cessful athletes integrate this feedback experi-
Efectos+del+VOLUMEN+de+entrenamiento+a+BAJA+
how training manipulations impact athlete ence over time to maximize training benefit and
INTENSIDAD+en+ENTRENADOS+
health, daily training tolerance, and perform-
ance, and to make effective adjustments. Over
minimize risk of negative outcomes such as
illness, injury, stagnation, or overtraining.
Seiler!y!Tonessen,!2009!
Table 3. Key physiological changes associated with increasing exercise duration at a submaximal exercise
intensity of 60-70 %VO2max from 45 min to 120 min.
Increased number Increased stimulus for myelina- Improved technical stability, Technically maladaptive if
of movement tion of active motor nerve movement economy race intensity motor pattern
repetitions pathways (Fields, 2006; Ishi- were very different?
bashi et al., 2006)
Increased activa- Increased metabolic activity in Enhanced whole muscle fat ??
tion of fast motor faster motor units (transduced oxidation/ right shift in lactate
units due to motor via Cai and high energy phos- turnpoint
unit fatigue (Kamo, phate concentration shifts?
2002) (Diaz and Moraes, 2008;
Holloszy, 2008; Ojuka, 2004)
Enhanced glyco- ?? May amplify signal for syn- Potential accumulation of
gen depletion thesis of specific oxidative fatigue if dietary CHO is
enzymes (Chakravarthy and insufficient.
Booth, 2004; Hansen et al.,
2005)
Increased relative Large increase in plasma free May amplify signal for mito- ??
fat oxidation fatty acid concentration chondrial biogenesis
(Holloszy, 2008)
Training Intensities of Elite Endurance Athletes

Empirical descriptions of the actual distribu- ing characteristics of 13 national class male,
La+importancia+del+
entrenamiento+aeróbico+
Spencer MR, Gastin PB, Payne WR. NSA 11:59-65, 1996

Lacour et al. Post-Competition blood lactate concentrations as
indicators of anaerobic energy expenditure during 400-m and
800-m races. Eur J Appl Physiol 61: 172-176, 1990.
Volumen…+para+qué+
Mújika et al 1995 –Intendad única
variable relacionada con rendimiento
(r=0.69, P<0.01)
Economía+
Base+de+entrenamiento+
Técnica+
Compensación+con+la+intensidad+
Stewart et al 2000
(…)+
Importancia+del+entrenamiento+
de+baja+intensidad+
+ Volumen…+para+qué++
Vigilar con el volumen de+ “alta intensidad”
+++
¿Es+el+primer+umbral+la+mínima+
intensidad+para+provocar+mejoras?+
¿Sería+mejor+ir+más+rápido+los+días+
suaves?+
Sesiones+suaves+=+++
Intensidad+fisiológica+baja?+
CÓMO+ENTRENAN?+
¿Cómo+deberían+entrenar?+
The organization of training intensity has changed
dramatically. Large increases in basic endurance training at
intensities clearly below the first lactate turn point have
been utilized. Training at high intensities, at or above race
pace (105%–115% VO2max) has been de-emphasized
compared to the 1970s. Greater emphasis has been placed on
training at intensities requiring 90%–95% of VO2max, most
often in the form of long interval bouts lasting 4–8 min.
MSSE, 1998
• Steinacker!
Na.onal+teams:
Germany
Main training
Netherlands !! difference
Denmark from 1989 to
1995:
Norway
22% increase
for intensity
time
on will be as they put on
e fundamental questions
be answered before every
Mujika!2012:!
the relative impact of
Endurance!
, high Training,!Science!
intensity interval
improving the match
from a coach and Stephen
prescription
Institute of(Foster
4
as across sports disciplines. Speaking the same training
intensity “language” may be particularly important in
Training IntensitybetweenDistribution
an athlete’s
etandal.,
Public Health, Sport,
SEILER
2001).
Nutrition,
the intensity prescription
interpretation of that
University of Agder, Kristiansand, Norway
hreshold training, etc.,

and!PracWce!
hes, and sport scientists.
Typical effective
nd practice on the topic Intensity Heart rate Lactate
29
work time within
for long-term endurance Zone (% max) (mmol.L-1) zone
1 60-72 0.8-1.5 1-6 h
2 72-82 1.5-2.5 1-3 h
3 82-87 2.5-4.0 50-90 min
can be a bit confusing.
4 88-93 4.0-6.0 30-60 min
to measuring intensity,
ually. Most national sport 5 94-100 6.0-10.0 15-30 min
g intensity scale based on Table 4.1. A 5-zone intensity scale to prescribe and monitor
ximum and blood lactate training of endurance athletes. This scale is typical of intensity-
endurance training in zone scales used for endurance training prescription and
00% of maximal oxygen monitoring (From Norwegian Olympic Federation). Blood lactate
intensity zones. Table 4.1 concentration references are based on hemolyzed blood (as
ale. 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
eoff. The approach fails
would be 24 minutes
tion in the relationship
d lactate concentration,
ch as the tendency for Several recent studies examining training intensity
but the ability of athlete and coach to “read the signals” and easy days le
make adjustments from week to week is probably critical running pe
to successful training cycles. But it is a hard topic for sport days, the ea
Mujika!2012:!
scientists to investigate. Endurance! run faster fo
were no lon
Training,!Science!
and!PracWce!
signs of de
Foster (1998
conceptualiz
of negative
training stre
volumes, hi
variation in
or even 3 tim
training se
Achieving th
appears to
Keeping “ea
Figure 4.6. Training volume and intensity distribution of world to be a char
champion distance runner Ingrid Kristiansen during an annual probably go
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.
he world intensity or higher to total training volume was 9.5%, or
ume (445 50-75 hours per year.
training Mujika!2012:!
ning (86 Endurance!
Training,!Science!
The two
and!PracWce!
6 months
r week).
ated the
ng “gold
d power
ever, less
on of the
winning
ained to
ver 100%
d by LIT
Figure 4.4. Summary of training volume and intensity distribution
eding the
over 14 years and over 5,000 training sessions from a world
sity, high and Olympic Champion female skier (data courtesy of Espen
ays. Stage Tønnessen, with permission from athlete Bente Skari). Training
g at near intensity zones are as described in Table 4.1.
n 20 days
the ~110
y interval
International Journal of Sports Physiology and Performance, 2014, 9, 85 -92
http://dx.doi.org/10.1123/IJSPP.2013-0203
© 2014 Human Kinetics, Inc.
www.IJSPP-Journal.com
ORIGINAL INVESTIGATION
Do Elite Endurance Athletes Report

Their Training Accurately?
Øystein Sylta, Espen Tønnessen, and Stephen Seiler
Purpose: The purpose of this study was to validate the accuracy of self-reported (SR) training duration and
intensity distribution in elite endurance athletes. Methods: Twenty-four elite cross-country skiers (25 ± 4
y, 67.9 ± 9.88 kg, 75.9 ± 6.50 mL · min–1 · kg–1) SR all training sessions during an ~14-d altitude-training
camp. Heart rate (HR) and some blood lactate measurements were collected during 466 training sessions. SR
Parece!que!sí…!
training was compared with recorded training duration from HR monitors, and SR intensity distribution was
compared with expert analysis (EA) of all session data. Results: SR training was nearly perfectly correlated
with recorded training duration (r = .99), but SR training was 1.7% lower than recorded training duration (P
< .001). SR training duration was also nearly perfectly correlated (r = .95) with recorded training duration
>55% HRmax, but SR training was 11.4% higher than recorded training duration >55% HRmax (P < .001) due
to SR inclusion of time <55% HRmax. No significant differences were observed in intensity distribution in
zones 1–2 between SR and EA comparisons, but small discrepancies were found in zones 3–4 (P < .001).
Conclusions: This study provides evidence that elite endurance athletes report their training data accurately,
although some small differences were observed due to lack of a SR “gold standard.” Daily SR training is a
Diseños!de!estudios….!
Mean
Main Conclusion:
Age 26
+
Weight 58
Personal Best 1500 3:53 Mean Intensity:
Personal Best 5000 14:29
HR: 145 bpm
Personal Best 10k 30:47
Personal Best 2:24 64% VO2 max
Marathon !
er, the daily time spent in Z2 and Z1 was slightly higher race as a function of their role in the team’s strategy.
wer, respectively, than that reported by other authors Many studies have focused on 21-SR but few have
Downloaded from bjsm.bmj.com on 7 March 2009
% or 60–80 min in Z2 and 57–72% or 170–200 min in races of shorter duration. The results of this study c
4 Original article compared with those obtained by Vogt et al10 in a 5-SR
These differences could be due to the competitive level
ubjects in this study. The cyclists studied by Lucı́a et al3 4 methodology used to determine the intensity zone
1 Workload demands
nández-Garcı́a et al were more experienced, more fit and
in professional multi-stage
Nonetheless, the mean HR found in the study by V
rs of top tier teams (UCI ProTeam). cyclingThis racescanof be varying(,147 durationbpm) is comparable to the values observed in th
sed by the high percentage of V̇O2Jmax A Rodrı́at which their
guez-Marroyo, 1
study
J Garcı́a-López, 1
C-É for 5-SR
Juneau, 2
J G(,145
Villa1 bpm) and 8-SR (,147 bpm). The
1
Department of Physical ABSTRACT Tour (,3642 km), Vuelta (,3379 km) and Giro
Education and Sports, University
Objetive: To analyse and compare the workload exerted (,3657 km). The remaining competition kilo-
of León, León, Spain;
by professional cyclists in 5-day, 8-day and 21-day stage metres are made up of the ‘‘classics’’ (1-day races),
Table 4 Mean (SEM) time spent daily in the three intensity zones during multi-stage races
2
Department of Kinesiology,
races (5-SR, 8-SR, 21-SR). 5-day stage races (eg, Vuelta Asturias, Vuelta
University of Montreal,
Montreal, Canada Methods: The study subjects were 30 professional Valencia) and 7–10-day stage races (eg, Paris–
cyclists competing in 10 5-SR, 5 8-SR and 5 21-SR. Heart Nice, Dauphiné–Libéré).
Total stage duration
Correspondence to:
Professor J A Rodrı́guez-
Zone 1 (min)
rate (HR) was measured during the Zoneraces 2and(min)
categorised Zone 3 5–10-day
Although (min) stage races are (min)
the most
Marroyo, Department of Physical into three intensity zones: Z1 (below the ventilatory common type and make up the bulk of competi-
Education and Sports, University threshold (VT)), Z2 (between VT and the respiratory tion kilometres, they are the least studied. No
5-day stage races
of León, 24071 León, Spain;
85.7 (2.4)*{{1 113.1 (2.4){ 30.6 (1.3)*{{1 229.6 (3.8){1
compensation threshold (RCT)) and Z3 (above RCT). The study has compared the workload demands of
[email protected]
8-day stage races 76.4 (5.2)*{{1
training 117.0 by(5.5){
impulse (TRIMP) was calculated multiplying 28.2
short (2.5)*{{1
versus long races. The objective 221.3 (6.9)1
of this study
the sum of the time spent in each zone by 1, 2 and 3, was to quantify and compare the effort exerted by
21-day stagePublished
racesOnline
Accepted 23(21-SR)
October
First
2007 110.8 (2.3) Monotony (average107.6
respectively. TRIMP/SD) (2.0)
and strain 14.2 (0.7)
professional cyclists in 5-day, 8-day232.6 (3.1){1
and 21-day
(total (4.3)1
TRIMP6monotony) were also calculated for each stage races (5-SR, 8-SR and 21-SR).
21SR-week17 December 2007 105.8 86.4 (3.2){1 16.9 (1.3)1 210.5 (5.9){1
race type.
21SR-week2 103.4 (3.6)1
Results: The average time spent114.6 (3.3)
in Z3 during each stage METHODS14.1 (1.2) 234.8 (4.6)1
was significantly (p,0.05) higher for 5-SR (,31 min) Subjects
21SR-week3 124.0 (4.0)
and 8-SR (,28 min) than for 21-SR 123.4 (,14(3.6)
min). Daily The10.6
study (1.2) 259.4
subjects were 30 professional (4.7)
cyclists (5
TRIMP values in 5-SR (,400) and 8-SR (,395) were climbers, 22 flat terrain specialists and 3 sprinters)
Zone 1, exercise intensity below also thehigher
ventilatory
than in 21-SRthreshold (VT); was
(,370). Monotony zone 2, exercise
similar intensity
racing with between VT
a Continental Teamandofthetherespiratory
compensation threshold (RCT); zone across3, exercise
races (,3) but intensity
strain was aboutabovethree RCT.
times International Cycling Union. They competed
higher for 21-SR than for 5-SR and 8-SR. mainly in 5-SR and participated in at least one 8-
*p,0.05 vs 21-day stage races Conclusions: (21-SR). {p,0.05 vs 21-SR-week1. {p,0.05
The cyclists’ effort by stage was less for
vs 21-SR-week2. 1p,0.05 vs 21-SR-week3.
SR and one 21-SR (Vuelta Ciclista España) per
21-SR than for 5-SR and 8-SR. Competition strain and training season, totalling 45–65 days of competi-
monotony accumulated during longer races influence the tion.
choice of strategies adopted by cyclists. It is likely that Br J Sports Med 2009;43:180–185. doi:10.1136/bjsm.2
the intensity of each stage is modulated by total race Laboratory testing
duration, with longer races averaging the lowest daily In each of the seasons during the study, the cyclists
workload. performed an incremental test at the onset of the
season and 1 week before competing in the Vuelta
Ciclista a España using the same methodology as
Recent studies of workload demands in competi- has been described previously.9 Heart rate (Polar
tive cycling are numerous and have focused on Xtrainer Plus, Polar Electro Oy, Finland) and
road,1–10 track11 12 and mountain cycling.13 14 Cycling respiratory gases (Medical Graphics System CPX-
power—measured directly5 10 11 14 15 or estimated Plus de Medical Graphics Corporation, Minnesota,
from heart rate (HR)6 7 or speed measurements9— USA) were monitored throughout the test. The
has been used to quantify workload demands. The laboratory environmental conditions (22uC and
HR remains the parameter of choice for most 55% relative humidity) and warm-up duration
studies estimating the intensity of effort by cyclists (10 min) were standardised for all cyclists.
16
*
6000 71%
76%
Total time in each zone (min)
5000 (p<0.05)
52%
4000 35% 40%
3000 21% **
21%
2000 8%
3% 2%
8%
1000
0
zone 1 zone 2 zone 3
Método: sujetos
X SD
Edad (años) 23,1 2,4
Peso (kg) 64,9 3,3
Talla (cm) 172,9 4,7
IMC (kg/m2) 21,8 1,7
% graso 11,5 1,1
VO2 max (ml/kg/min) 70,0 7,3
VO2 max (L/min) 4,3 0,2
VT2 (%VO2 max) 85,1 4,2
VT1 (%VO2 max) 62,1 8,3
Método: sujetos
Método: procedimiento
(Protocolo:!Vinicial!11!km/h,!incremento!0,5!km/h!cada!30 !x!0%!pendiente)!
!
Δ!0,5!km/h!
!30 !
VO2 VCO2 FC
LA VE
VT1, VT2 – Davis J, 1985

Med Sci Sports Exerc 17: 6-18.
FCmedia /
máxima
Tiempo Fase I /
II / III / vIII
Marcas / ritmos /
kms
Observaciones
8 sujetos, ∼ 1000
sesiones entrenamiento
en 24 semanas
Resultados: entrenamiento
P R E P A R A T O R IO E S P E C ÍF IC O C OMP
19:12:00
16:48:00
14:24:00
V FASE III
12:00:00
FASE III
9:36:00
FASE II
7:12:00
FASE I
4:48:00
2:24:00
0:00:00
I II III IV V VI VII VIII
TOTAL: X= 107 h, 2 m y 2 s (± 14:59:01),

X=1604 ± 258 kms (X=67 ±11 kms/semana).
% DEL TIEMPO EMPLEADO EN ENTRENAMIENTO
100 71 ±9,9 21 ±8,5 7,5 ±2,0 11,1 ±1,4

90
80
70
60
50
40
30
20
10
0
1 2 3 velocidad
4
fase III
DS entre todas (p<0,05)

Similar!a!otros!deportes,!nivel!y!formatos!de!compeWción!(vueltas!ciclistas!por!etapas)!
zona Entrenamiento Competición
I 75 70
II 15 23
III 10 7
(Lucía et al, 1999 / 2003)
Weeks TRIMPS Ratio
Tour France (*) 3 7112
Vuelta España (*) 3 6700
Runners (**) 19 6927 6:1
(*) data from professional cyclists (Lucía et al, 2003)
(**) (Esteve-Lanao et al, 2004)
TRIMPS+EN+ENTRENAMIENTO
6000 4581 2707 1461 2136
5000
4000
3000
2000
1000
0
1 2 3 velocidad+
4
fase+III
DS entre todas (p<0,05)

Cross Largo (10,150m) Cross Corto (4,175m)
% DEL TIEMPO EMPLEADO EN COMPETICIÓN % DEL TIEMPO EMPLEADO EN COMPETICIÓN
(4,2 km) (10,1 km)
100 100
80 80
60 60
40 40
20 20
0 0
1 2 3 1 2 3
CROSS CORTO CROSS LARGO
VARIABLE (4,175 km) (10,150 km)
X (n=6) SD (n=6) X (n=6) SD (n=6)
Tiempo Total
(hh:mm) 13:09 0:33 36:00 * 2:11
Ritmo Promedio
(min/km) 3:10 0:07 3:32 * 0:13
Tiempo Fase I
(%) 1,8 1,6 0,6 0,7
Tiempo Fase II
(%) 3,8 2,5 8,1 8
Tiempo Fase III
(%) 96 1,1 91,2 8,6
FC media
(%FC máx) 95,2 1,5 92,5 * 1,5
FC pico
(%FC máx) 98,8 1 97 2,3
VO2 medio
(%VO2 max) 92,8 2,6 88,6 * 2,9
VO2 pico
(%VO2 max) 97,6 2,8 95,8 3,7
p<0,05
Correlaciones con el rendimiento en competición
CORTO LARGO
VARIABLE
(r2) (r2)
VO2 MAX 0,90 0,83

% VO2 max en VT2 0,19 0,72
% VO2 max en VT1 0,10 0,62
VFASEI 20 0,39 0,75
VFASEII 20 0,83 0,60
VFASEIII 20 0,96 0,73
KMS FASE I 0,62 0,12 (*)
(*) 0,94 si se excluye corredor con peor resultado largo

2200
y = 2425 – 0.067 (x) (R = - 0.97; P = 0.008)
Performance time
in long race (s)
2150
2100
2050
2000
3000 4000 5000 6000 7000
Total training time in zone 1 (min)
850 y = 897 – 0.024 (x) (R = - 0.792; P = 0.06)

Performance time
in short race (s)
800
750
700
3000 4000 5000 6000 7000
Total training time in zone 1 (min)

“Do as much intensity as possible, and as
much easy training as possible without
getting tired for the hard sessions”
Miedos+con+el+
entrenamiento+de+
baja+intensidad+
•Falta+/+Pérdida+de+Velocidad+
•Falta+/+Pérdida+de+Potencia+
X SD X SD X SD
20 m dash
2.47 0.09 2.51 0.08 2.47 0.07
(sec)
SJ
32.5* 5.1 33.2* 4.4 30.8** 5.2
(cm)
CMJ
33.4 7.0 34.0 4.4 33.0 6.3
(cm)
300 m
42.8 2.2 42.9 1.8 43.1 2.3
(sec)
Week 7 20 24
*+significant+versus+week+24.+**+significant+versus+week+20++
Aerobic System (capacity & power) supports great
lactic capacity
• Extraordinary!lacWc!capacity!without!previous!
training:!1x300!95%!personal!best!!!R’=10’!+!!
nx300m!85%!r’=2’!(unWl!failure!to!reach!85%).!
• 15`20!reps!!!!!!!!!
44 38,5
20 38,5+ 35,0
40
18
35,0+ 31,6
36
(mMol/l) (cm)
16
14
31,6+
32
LA Height
12
10
28
8
24
6
4
20
2
Initial Average Last
0
video! 1 2 3 4 5 6 7 8 CMJ
9 10 11 12 13 14 15 16 17
repetition (nº)
Miedos+con+el+
entrenamiento+de+
baja+intensidad+
•Falta+/+Pérdida+de+Velocidad+
•Falta+/+Pérdida+de+Potencia+
Pero+el+Volumen+no+debería+ser+lo+
primero+en+una+carrera+depor.va+
French and Portuguese marathon runners
(personal bests 2:06-2:10)
Distribution of the training distance
Distribución % distancia
DISTRIBUTION+of+%+TRAINING+DISTANCE+
Porcentaje de la distancia (%)

90
80
70
18% > race pace 60
50
4% race pace 40
78% < race pace

30
20
10
0
< = >
PACE+(related+to+marathon+pace)+
Ritmo (respecto al de maratón)
Hacia!trabajos!experimentales…!
Goal:
To double the amount of
intensity training in a group
that showed no
improvement in previous
season with a high volume /
low intensity program
Conclusions:
Is it just a question of variety of stimulus?

SEMANA TIPO NO-COMPETICIÓN INVIERNO
L CC Ext + Multisaltos hor. + CC Int + Técnica + Rit Esp 8 x 1000
De hecho…
M CC ext + Fuerza smax pot res + Multis. Hor. + IT ext.l. 15 x 600
X CC ext + CC Ritmos alternativos 4 x (1000-3000)
J CC ext + Fuerza smax pot res + Multis. Hor. + IT ext.m. 20 x 300
CC ext + Multis. Hor. + CC Int + Técnica + Rit Res. 2x(1500-
V
1000-800)
S CC ext + Cuestas medias 12 x 500
D CC ext
SEMANA TIPO COMPETICIÓN INVIERNO
L CC ext + Fartlek + Multisaltos horizontales
CC ext + Fuerza Resistencia + Rit Comp 2x(400-1000-400-1000-
M
400)
X CC ext + Estim. Max. + Cuestas cortas + IT Int.Corto 5 x 3 x 200
J CC ext + Fuerza Res. + Multisaltos hor + Rit Res 2 x (2000-1500)
V CC ext + cuestas cortas + IT ext largo 3 x 5 x 600
S CC ext + Cuestas medias 10 x 300 + CC int
D DESCANSO
SEMANA TIPO NO-COMPETICIÓN VERANO
L CC ext + Rit Esp 2 x 4 x 1000 + técnica
M CC ext + Fuerza smax pot res + Multis. Horiz + IT ext L 2x6x600
X CC ext + Técnica + Rit Res. 2 x 3 x 2000
J CC ext + Fuerza smax pot res + Mult.Horiz + IT ext m 15 x 300
V CC ext + Fartlek + técnica + CC Int.
S CC ext + Cuestas largas 8 x 800
D DESCANSO
SEMANA TIPO COMPETICIÓN VERANO
L CC ext + técnica + Rit Res. 2 x (2000-1600-1200-800)
M CC ext + Fuerza Resist + Multis. Horiz + IT int corto 2 x 15 x 200
X CC ext + Rit Comp 2 x (400-1000-1000-1000-1000-400)
J CC ext + Fuerza Resist + cuestas cortas + CC int
V CC ext + Pot ana. Alac + IT ext med 2 x 10 x 400
S CC ext + veloc 4 x 150 + CC int
D DESCANSO
Hard / Easy optimal distribution?
overtraining
Lehman et al.
J Sports Med Phys Fit 37: 110-116, 1997.
Eur J Appl Physiol 70: 457-461, 1995.
Eur J Appl Physiol 64: 169-177, 1992.
Int J Sports Med 12: 444-452, 1991.
Downward regulation of
symphatic system because
of hormonal fatigue(?)
Lucía et al, 2001

BRIEF REVIEW
International Journal of Sports Physiology and Performance, 2010, 5, 276-291
© Human Kinetics, Inc.
Autonomic Recovery after Exercise in Trained
Athletes: Intensity and Duration Effects
STEPHEN SEILER1,2, OLAV HAUGEN1, and ERIN KUFFEL1
What is Intensity
Training Best Practice for Training
Distribution 287
1
Faculty of Health and Sport, Agder University College, Kristiansand, NORWAY; and 2SLrlandet Regional Hospital,
Kristiansand, NORWAY
appealing to try to link training behavior to cellular events associated with training
ABSTRACT
SEILER S., O. HAUGEN, and E. KUFFEL. Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects.
Stephen Seiler
Med. Sci. Sports Exerc., Vol. 39, No. 8, pp. 1366–1373, 2007. Purpose: To investigate the effects of training intensity and duration, through
adaptation. Unfortunately, details regarding how intensity and duration of exercise

a range representative of training in endurance athletes, on acute recovery of autonomic nervous system (ANS) balance after exercise.
Methods: Nine highly trained (HT) male runners (V̇O2max 72 T 5 mLIkgIminj1, 14 T 3 training hours per week) and eight trained (T)
Successful endurance training involves the manipulation of training intensity,
male subjects (V̇O2max 60 T 5 mLIkgIminj1, 7 T 1 training hours per week) completed preliminary testing to determine ventilatory
combine to modulate cell signaling are only beginning to emerge ingoals
theof maximizing
literature.
thresholds (VT1, VT2) and V̇O2max. HT performed four intensity-controlled training sessions: 60 min and 120 min below VT1; 60 min
duration, and frequency, with the implicit performance,
with 30 min between VT1 and VT2 (threshold); and 60 min above VT2 (6 ! 3 min at 96% V̇O2max, 2 min of recovery). T also
What is known is that multiple signaling pathways formances to beexist;
achieved when redundancies
53
among
completed the interval session to compare ANS recovery between HT and T. Supine heart rate variability (HRV) was quantified at
they matter most. Numerous descriptive studies of
regular intervals through 4 h of recovery. Results: When HT ran 60 or 120 min below VT1, HRV returned to pretraining values within
5–10 min. However, training at threshold (2.7 T 0.4 mM) or above VT2 (7.1 T 0.7 mM) induced a significant, but essentially identical,
mechanical, metabolic, neuronal, and hormonal signaling factors

week seem to are
convergelikely;
52
the training characteristics of nationally or internationally competitive endurance
delay of HRV recovery (return to baseline by approximately 30 min). In T, HRV recovery was significantly slower, with HRV returning
athletes training 10 to 13 times per on a typical intensity
to baseline by Q90 min after the same interval session. Conclusions: In the highly trained endurance athlete, exercise for e120 min
intensity and duration effects on signaling may interact in fiber type–specific

below the first ventilatory threshold causes minimal disturbance in ANS balance. ANS recovery is more rapid in highly trained than in
trained subjects after high-intensity exercise. Further, the first ventilatory threshold may demarcate a ‘‘binary’’ threshold for ANS/HRV
(2 mM blood lactate), with about 20% dominated by periods of high-intensity
recovery in highly trained athletes, because further delays in HRV recovery with even higher training intensities were not observed.
ways;54 and the potency of the gene expressionwork,

ENDURANCE response to a given exercise signal
Key Words: AUTONOMIC NERVOUS SYSTEM, PARASYMPATHETIC, HEART RATE VARIABILITY, OVERTRAINING,
such as interval training at approx. 90% VO max. Endurance athletes appear
to self-organize toward a high-volume training approach with careful application
2
(intensity × duration) changes rapidly with repeated

of high-intensityexercise. At present, any
55,56throughout the training cycle. Training
training incorporated
E
lite endurance athletes endure very high training 14,15). The polarized training model describes observations
APPLIED SCIENCES
intensification studies performed on already well-trained athletes do not provide

attempt to reconcile training behavior in elite anyperformers
convincing evidence with the molecular biol-training
loads (frequency, duration, and intensity), which from several descriptive studies quantifying intensity
induce adaptive effects and stress reactions. The high that a greater emphasis on high-intensity interval
distribution in international-class rowers (25,26), Olympic-
frequency of training imposed ensures that these adaptive winning pursuit cyclists (21), international-class marathon
in this highly trained athlete population gives long-term performance gains. The
ogy of cellular signaling is doomed to some measurepredominance of of
effects are cumulative. Unfortunately, incomplete recovery
from frequent training can make the stress-related side- bothlong-duration
low-intensity, incompleteness and
runners (4), and elite junior cross-country skiers (22). These
training, in combination with fewer,
studies report that elite athletes actually perform approxi-
highly intensive bouts may be complementary in terms of optimizing adaptive
overinterpretation. Accepting that, one simplesignalingreconciliation
and technical mastery atof signaling studies
effects cumulative as well. The day-to-day distribution of mately 75% of their training at intensities clearly below the
training intensity may be a crucial variable to effectively an acceptable level of stress.
lactate threshold, relatively little training at the traditional
balance positive adaptive and negative stress effects so that lactate threshold, and approximately 10–20% of their
with athlete practice might be that (1) exerciseKeywords:

duration
performance development is achieved without stagnation or
overtraining (30). We have previously proposed that two and
elite athletes, exercise intensity caninterval
training at intensities clearly above the lactate threshold.
training organization, VO max, lactate threshold,
This latter training is typically characterized by blood 2
training
drive gene expression for mitochondrial protein proliferation through different
basic patterns of training intensity distribution emerge from lactate concentration in the 6- to 10-mM range and heart
the research literature (22). The threshold model emerges rate exceeding 90% of HRmax (5,23,27).
from a number of short-term studies on untrained subjects We hypothesize that the similar day-to-day training dis-
pathways and (2) ceiling effects for signal amplitude
demonstrating that training at the lactate threshold intensity
induces significant physiological improvements (10,12, are seen
Endurance training involves rapidly
manipulation of with repeated
intensity, duration, and frequency
tribution characteristics observed in different groups of elite
of training sessions over days, weeks, and months. Long slow distance, lactate
endurance athletes ref lect a self-organizing strategy that bal-
high-intensity interval exercise, whereas increased exercise

threshold training, frequency
and high-intensity interval training at(HIT)
reduced
ances the adaptive signaling and potentially maladaptive
are all familiar terms
stress-inducing components of the training load appropri-
for exercising within different regions on the intensity scale. The relative impact
Address for correspondence: Stephen Seiler Ph.D., FACSM, Faculty of
× has been
ately. Training distribution may self-organize around two
intensity may provide greater scope for expansion of the total signal (amplitude
Health and Sport, Service Box 422, Agder University College, 4604
of different combinations
Kristiansand, Norway; E-mail: [email protected]. of intensity and duration of endurance training
key constraints that are generally accepted as important to
Submitted for publication October 2006. success by endurance athletes: high overall training volume,
studied and debated for decades among athletes, coaches, and scientists. Currently,
frequency) for gene expression.
Accepted for publication March 2007.
0195-9131/07/3908-1366/0
and adequate exposure to race-pace or near-race-pace
HIT has come into focus again based in part on recent findings suggesting superior
intensity in training. Achieving these goals without exces-
central adaptations to short-term interval programs compared with continuous
sive training stress may tend to induce a specific pattern of
Training induces stress responses as well. Increased trainingHowever, intensity isthese
asso-
MEDICINE & SCIENCE IN SPORTS & EXERCISE!
Copyright " 2007 by the American College of Sports Medicine intensity distribution. The combined intensity and duration
DOI: 10.1249/mss.0b013e318060f17d
exercise at lower intensity. the application of findings to the
of a training session would be expected to impact the
1,2
long-term training of endurance athletes is unclear. The purpose of this brief review
ciated with a nonlinear increase in sympathetic stress that appears to track well
1366 57
intensities may induce a lower overall stress load and facilitate more rapid recovery
compared with highly intensive training sessions aboveBRIEF theREVIEWlactate threshold.18 An International Journal of Sports Physiology and Performance, 2010, 5, 276-291
intensity distribution strategy that allows frequent training (twice daily) may give © Human Kinetics, Inc.
an important
Autonomiclong-term adaptive
Recovery after advantage
Exercise in Trained via what can be conceptually described
Athletes: Intensity and Duration Effects What is Best Practice for Training
as optimization of the ratio between adaptive signaland
Intensity
STEPHEN SEILER1,2, OLAV HAUGEN1, and ERIN KUFFEL1
and stressDistribution
Duration response. Recent
studies comparing twice daily training with training
1
the same
in Endurance total volume every
Athletes?
Faculty of Health and Sport, Agder University College, Kristiansand, NORWAY; and 2SLrlandet Regional Hospital,
Kristiansand, NORWAY
other day suggest that training twice daily induced greaterStephen peripheral
Seiler
ABSTRACT adaptations.58,59
One mechanism for this benefit may be the signal-amplifying effect of reduced
SEILER S., O. HAUGEN, and E. KUFFEL. Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects.
Med. Sci. Sports Exerc., Vol. 39, No. 8, pp. 1366–1373, 2007. Purpose: To investigate the effects of training intensity and duration, through
a range representative of training in endurance athletes, on acute recovery of autonomic nervous system (ANS) balance after exercise. Successful endurance training involves the manipulation of training intensity,
Methods: Nine highly trained (HT) male runners (V̇O2max 72 T 5 mLIkgIminj1, 14 T 3 training hours per week) and eight trained (T) duration, and frequency, with the implicit goals of maximizing performance,
muscle glycogen (in the second daily workout). We have also found that autonomic
male subjects (V̇O2max 60 T 5 mLIkgIminj1, 7 T 1 training hours per week) completed preliminary testing to determine ventilatory
thresholds (VT1, VT2) and V̇O2max. HT performed four intensity-controlled training sessions: 60 min and 120 min below VT1; 60 min
with 30 min between VT1 and VT2 (threshold); and 60 min above VT2 (6 ! 3 min at 96% V̇O2max, 2 min of recovery). T also
formances to be achieved when they matter most. Numerous descriptive studies of
nervous system recovery (measured via heart rate variability) is very rapid after
completed the interval session to compare ANS recovery between HT and T. Supine heart rate variability (HRV) was quantified at
regular intervals through 4 h of recovery. Results: When HT ran 60 or 120 min below VT1, HRV returned to pretraining values within
the training characteristics of nationally or internationally competitive endurance
5–10 min. However, training at threshold (2.7 T 0.4 mM) or above VT2 (7.1 T 0.7 mM) induced a significant, but essentially identical, athletes training 10 to 13 times per week seem to converge on a typical intensity
delay of HRV recovery (return to baseline by approximately 30 min). In T, HRV recovery was significantly slower, with HRV returning
training bouts at 60% VO2max for up to 120 min, but becomes markedly delayed
to baseline by Q90 min after the same interval session. Conclusions: In the highly trained endurance athlete, exercise for e120 min
below the first ventilatory threshold causes minimal disturbance in ANS balance. ANS recovery is more rapid in highly trained than in
trained subjects after high-intensity exercise. Further, the first ventilatory threshold may demarcate a ‘‘binary’’ threshold for ANS/HRV
(2 mM blood lactate), with about 20% dominated by periods of high-intensity
work, such as interval training at approx. 90% VO2max. Endurance athletes appear
in highly trained subjects when exercise intensity increases to an intensity eliciting

recovery in highly trained athletes, because further delays in HRV recovery with even higher training intensities were not observed.
Key Words: AUTONOMIC NERVOUS SYSTEM, PARASYMPATHETIC, HEART RATE VARIABILITY, OVERTRAINING, to self-organize toward a high-volume training approach with careful application
ENDURANCE of high-intensity training incorporated throughout the training cycle. Training
>3 mM blood lactate. We also observed that highly trained subjects (often training
intensification studies performed on already well-trained athletes do not provide
twiceEdaily) recovered parasympathetic control after a standardized HIT session

lite endurance athletes endure very high training 14,15). The polarized training model describes observations any convincing evidence that a greater emphasis on high-intensity interval training
stress in the HT athletes onc
APPLIED SCIENCES
loads (frequency, duration, and intensity), which from several descriptive studies quantifying intensity in this highly trained athlete population gives long-term performance gains. The
induce adaptive effects and stress reactions. The high distribution in international-class rowers (25,26), Olympic-
frequency of training imposed ensures that these adaptive winning pursuit cyclists (21), international-class marathon predominance of low-intensity, long-duration training, in combination with fewer,
effects are cumulative. Unfortunately, incomplete recovery
intensity was exceeded. Rec
runners (4), and elite junior cross-country skiers (22). These highly intensive bouts may be complementary in terms of optimizing adaptive
dramatically faster than a group of subjects training about once a day.18 Similarly, signaling and technical mastery at an acceptable level of stress.
from frequent training can make the stress-related side- studies report that elite athletes actually perform approxi-
effects cumulative as well. The day-to-day distribution of mately 75% of their training at intensities clearly below the
was extremely rapid after up

training intensity may be a crucial variable to effectively lactate threshold, relatively little training at the traditional
Keywords: elite athletes, training organization, VO2max, lactate threshold, interval
elite female rowers can train for 2 h at 60% VO2max with only minor hormonal
balance positive adaptive and negative stress effects so that lactate threshold, and approximately 10–20% of their
performance development is achieved without stagnation or training at intensities clearly above the lactate threshold. training
overtraining (30). We have previously proposed that two This latter training is typically characterized by blood
basic patterns of training intensity distribution emerge from
or immune system disturbance.60 Unfortunately, the first to ventilatory thresho

lactate concentration in the 6- to 10-mM range and heart
of training sessionslongitudinal data

Long sloware
distance,needed
Endurance training involves manipulation of intensity, duration, and frequency
the research literature (22). The threshold model emerges rate exceeding 90% of HRmax (5,23,27).
over days, weeks, and months.
from a number of short-term studies on untrained subjects lactate
We hypothesize that the similar day-to-day training dis-
threshold training, and high-intensity interval training (HIT) are all familiar VT
1120 conditions). In c
demonstrating that training at the lactate threshold intensity tribution characteristics observed in different groups of elite
reveal whether progression in training volume and frequency gradually induces,

induces significant physiological improvements (10,12, terms
endurance athletes ref lect a self-organizing strategy that bal-
for exercising within different regions on the intensity scale. The relative impact
ances the adaptive signaling and potentially maladaptive
of the autonomic nervousperformed system at intensity above

of different combinations of intensity and duration of endurance training has been
stress-inducing components of the training load appropri-
or is naturally facilitated by, more rapid recovery

Address for correspondence: Stephen Seiler Ph.D., FACSM, Faculty of
ately. Training distribution may self-organize around two
studied and debated for decades among athletes, coaches, and scientists. Currently,
Health and Sport, Service Box 422, Agder University College, 4604
key constraints that are generally accepted as important to
Kristiansand, Norway; E-mail: [email protected].
HIT has come into focus again based in part on recent findings suggesting superior
success by endurance athletes: high overall training volume,
(threshold and above-VT2 c
Submitted for publication October 2006.
and hormonal balance after training. Thus, the question could be posed
these findingsas,
central adaptations to short-term interval programs compared with continuous
to the is rate
Accepted for publication March 2007. and adequate exposure to race-pace or near-race-pace
intensity in training. Achieving these goals without exces-
0195-9131/07/3908-1366/0 exercise
MEDICINE & SCIENCE IN SPORTS & EXERCISE!
at lower intensity. However, the application of
sive training stress may tend to induce a specific pattern of
1,2
Copyright " 2007 by the American College of Sports Medicine

DOI: 10.1249/mss.0b013e318060f17d significantly delayed. One p
long-term training of endurance athletes is unclear. The purpose of this brief review
of recovery from training a trainable characteristic of the endurance athlete?
intensity distribution. The combined intensity and duration
of a training session would be expected to impact the
1366 is, therefore, that the first v Stephen Seiler is with the Faculty of Health and Sport Sciences, University of Agder, Kristiansand,
Norway.
to demarcate a clear thresh

Conclusions
Copyright @ 2007 by the American College of Sports Medicine. Unauthorized reproduction of this article is prohibited. 276
measured using HRV reco

observe any further delay in
There is reasonably strong evidence for concluding that an approximate 80-to-
training at 95% V̇O2max w
20 ratio of LIT to ThT/HIT intensity training gives excellent long-term results
training at lactate-threshold
among endurance athletes.course
FIGURE 3—Time Frequent, low-intensity
of recovery of high-frequency (≤2 mM HRV blood (para-lactate), longer
sympathetic tone) expressed in normalized units in highly trained subjects
recovered quite rapidly from
(N = 9) as a percentage of preexercise resting values after four exercise added a second group o
bouts differing in intensity and duration. * P G 0.05 for threshold and regularly, but at only half
above-VT2 exercise bouts vs below-VT160 and below-VT1120 bouts.
Error bars are omitted from two of the groups for clarity.
key finding of this study w
trained subjects required two
min) to reach the same leve
Scand J Med Sci Sports 2010: 20 (Suppl. 2): 1–10 & 2010 John Wiley & Sons A/S
doi: 10.1111/j.1600-0838.2010.01184.x
Review
Training for intense exercise performance: high-intensity or

high-volume training?
High-intensity and high-volume training
P. B. Laursen1,2,3
1
New Zealand Academy of Sport, Auckland, New Zealand, 2Sport Performance Research Institute New Zealand (SPRINZ), School
of Sport and Recreation, Auckland University of Technology, Auckland, New Zealand, 3School of Exercise, Biomedical and Health
Sciences, Edith Cowan University, Joondalup, Western Australia, Australia
Corresponding author: Paul B. Laursen, New Zealand Academy of Sport North Island, PO Box 18444, Glen Innes, Auckland
1743, New Zealand. Tel: 164 9 477 5427, Fax: 164 9 479 1486, E-mail: [email protected]
Accepted for publication 4 March 2010
Performance in intense exercise events, such as Olympic formance of 2–4% in well-trained athletes. The influence of
rowing, swimming, kayak, track running and track cycling high-volume training is less discussed, but its importance
events, involves energy contribution from aerobic and anae- should not be downplayed, as high-volume training also
robic sources. As aerobic energy supply dominates the total induces important metabolic adaptations. While the meta-
energy requirements after ! 75 s of near maximal effort, bolic adaptations that occur with high-volume training and
and has the greatest potential for improvement with train- high-intensity training show considerable overlap, the mo-
ing, the majority of training for these events is generally lecular events that signal for these adaptations may be
aimed at increasing aerobic metabolic capacity. A short- different. A polarized approach to training, whereby
term period (six to eight sessions over 2–4 weeks) of high- ! 75% of total training volume is performed at low
intensity interval training (consisting of repeated exercise intensities, and 10–15% is performed at very high intensi-
bouts performed close to or well above the maximal oxygen ties, has been suggested as an optimal training intensity
uptake intensity, interspersed with low-intensity exercise or distribution for elite athletes who perform intense exercise
complete rest) can elicit increases in intense exercise per- events.
Both high-intensity (short-duration) training and volume may also be important (Fiskerstrand &
low-intensity (high-volume) training are important Seiler, 2004). More recent work by exercise scientists
components of training programs for athletes who is revealing how the combination of these distinctly
compete successfully in intense exercise events. In the different forms of training may work to optimize the
context of this review, an intense exercise event is development of the aerobic muscle phenotype and
Fig. 2. considered
Simplified model
to be of thebetween
one lasting adenosine
1 andmonophosphate
8 min, kinaseexercise
enhance intense (AMPK) and calcium–calmodulin kinase (CaMK) signaling
performance.
pathways,
whereasthere
wellisasa their
mix of similar downstream
adenosine triphosphatetarget,Thethepurpose
peroxisome proliferator-activated
of this discourse is to: (i) review the receptor-g coactivator-1a (PGC-
(ATP)-derived energy from both aerobic and anae- energy system
1a). This ‘‘master switch’’ is thought to be involved in promoting the development contribution to intense exercise per-aerobic muscle phenotype. High-
of the
robic energy systems. Examples of such intense formance, (ii) examine the effect of high-intensity
intensity training appears more likely to signal viatraining
exercise events include individual sports such as
the AMPK pathway, while high-volume training appears more likely to
and high-volume training on performance
operateOlympic
through the CaMK pathway.
rowing, kayak and canoe events, most ATP, adenosine
and physiological factors, AMP,
triphosphate; adenosine
(iii) assess some of themonophosphate; GLUT4, glucose
21
transporter 4; [Ca
swimming races, ], intramuscular
running events up tocalcium
3000 m andconcentration.
molecular events that have been implicated in signal-
track cycling events. ing for these important metabolic adaptations and
Exercise training, in a variety of forms, is known to (iv) make recommendations, based on this informa-
improve the energy status of working muscle, subse- tion, for the structuring of training programs to
(Baar,quently
2006). The inresult
resulting is an
the ability increased
to maintain highercapacity
improve to program,
intense exercise in order to elicit an optimal intense exercise
performance.
muscle force outputs for longer periods of time.
¿Recuerdan?!
Distribución
DISTRIBUTION % distancia
of % TRAINING
DISTANCE
Porcentaje de la distancia (%)

90
80
70
18% > race pace 60
50
4% race pace 40
78% < race pace

30
20
10
0
< = >
PACE
Ritmo(related
(respectotoalmarathon pace)
de maratón)
!
!
!
• Junior!cross!country!skiers!
high!naWonal!level!
• 32!days!(60!sessions)!!
• Zone!Training!quanWficaWon!
(I/II/III)!!in!RPE,!LA!&!HR!
!
• RPE!and!HR!similar:!75!/!8!/!
17!(%)!
NO “Goal aproach” ~ 91/6/3

Resumiendo,!si!consideramos!!
“Goal!Session!Aproach”!
HR!Responses!(n=318)!
90
75
! !
% end. training sessions
80 based!on!individual!session!evaluaWon!
70
60
50
40
30 19
20 7
10
0
X < VT1 VT1 < X > VT2 X > VT2
Intensity Zone
Impact of Training Intensity Distribution on Performance in
Endurance
Esteve-Lanao J, Foster C, Seiler SK, Lucía A.
90 Z1 83 5 13
80
Z2 66 23 10
70
previous 71 21 8
60
z1
% tiempo
50
z2
40 previa
previous+
30
20
10
0
1 2 3
zona
Impact of Training Intensity Distribution
on Performance in Endurance
Group Z1 Group Z2 Statistical

(n = 6) (n = 6) Power
Goal distribution Goal distribution:
~80/10/10 ~65/25/10
Zones 1/2/3 Zones 1/2/3
Total TRIMPs 8134 ± 408 8277 ± 463 0.37

Mean TRIMP·week-1 452 ± 23 460 ± 26 0.37
Total Time in Zone 1 (min) 5246 ± 396 3830 ± 215 * 0.97
Total Time in Zone 2 (min) 779 ± 116 1411 ± 95 * 0.79
Total Time in Zone 3 (min) 502 ± 78 485 ± 65 0.10
Total % in Zone 1 80.5 ± 1.8 66.8 ± 1.1 0.99

Total % in Zone 2 11.8 ± 2.0 24.7 ± 1.5 * 1.00
Total % in Zone 3 8.3 ± 0.7 8.5 ± 1.0 * 0.07
Impact of Training Intensity Distribution
on Performance in Endurance
• CompeWWon!before!(simulated)!and!azer!
• No!previous!performance!difference!or!training!
background!
• No!possibility!of!increasing!%!in!zone!3!over!a!certain!
limit!(8%!with!no!goal`session!aproach)!
• “goal!session!aproach”!!∼!74!/!11!/!15%!in!group!Z1!
*
36 sec
Δ 3 vs 5%
¿Mejora!el!
entrenamiento!
polarizado!el!
rendimiento!en!
corredores!
populares?!
Does Polarized Training Improve Performance

in Recreational Runners?
Iker Muñoz, Stephen Seiler, Javier Bautista, Javier España,
Eneko Larumbe, and Jonathan Esteve-Lanao
Purpose: To quantify the impact of training-intensity distribution on 10K performance in recreational athletes.
Methods: 30 endurance runners were randomly assigned to a training program emphasizing low-intensity,
sub-ventilatory-threshold (VT), polarized endurance-training distribution (PET) or a moderately high-intensity
(between-thresholds) endurance-training program (BThET). Before the study, the subjects performed a maxi-
mal exercise test to determine VT and respiratory-compensation threshold (RCT), which allowed training to
be controlled based on heart rate during each training session over the 10-wk intervention period. Subjects
performed a 10-km race on the same course before and after the intervention period. Training was quantified
based on the cumulative time spent in 3 intensity zones: zone 1 (low intensity, <VT), zone 2 (moderate intensity,
between VT and RCT), and zone 3 (high intensity, >RCT). The contribution of total training time in each zone
was controlled to have more low-intensity training in PET (±77/3/20), whereas for BThET the distribution
was higher in zone 2 and lower in zone 1 (±46/35/19). Results: Both groups significantly improved their 10K
time (39min18s ± 4min54s vs 37min19s ± 4min42s, P < .0001 for PET; 39min24s ± 3min54s vs 38min0s ±
4min24s, P < .001 for BThET). Improvements were 5.0% vs 3.6%, ~41 s difference at post-training-interven-
Obje.vo+
Comparar! el! efecto! de! dos! modelos! de!

distribución! de! la! intensidad! en!
corredores! populares! de! medio! nivel,!
aplicados! durante! un! macrociclo! entero,!
sobre!el!rendimiento!en!compeWción!
!
Metodología!
! Sujetos!
! Test!y!Mediciones!
! Intervención!
Sujetos+(N=30)+
Grupo+Polarizado++++++++ Grupo+Umbrales++++++
(n+=+15)+ (n+=+15)+
Edad!(años)! 34!±!9! 34!±!7!
Peso!(kg)! 71,4!±!8,9! 67,0!±!10,4!
Altura!(cm)! 177±!5! 173±!7!
IMC! 22,7!±!2,4! 22,2!±!2,2!
VO2máx!(ml}kg`1}min`1)! 61,0!±!8,4! 64,1!±7,3!
FCmax!(pulsaciones}min`1)! 182!±!11! 187!±!8!
VT2!(%FCmáx)! 91!±!3! 91!±!3!
VT1!(%FCmáx)! 77!±!3! 79!±!5!
Experiencia!(años)! 7,0!±!3,2! 5,6!±!3,5!
Tiempo!previo!en!10k!!(min)! 39,3!±!4,9! 39,4!±!3,9!

Test+y+Mediciones+
Intervención+(distribución+de+la+carga+de+
entrenamiento)+
MLSS!
LT1! LT2!
50%!VO2máx! VT1! VT2!
100%!VO2máx!
14!
12!
Grupo!
75%! !!!~ 5%! ~20%!
Lactato!(mMol}L`1)!
~
Polarizado!
10!
8!
6!
~45%! ~35%! ~20%! Grupo!entre!
Umbrales!
4!
2!
0!
Intensidad!de!ejercicio!
Resultados:!cuan.ficación+de+la+carga+de+
entrenamiento!
Grupo+Polarizado++ Grupo+Umbrales++
(n=15)+ (n=15)+
Tiempo!total!de!carrera!(h)! 39,1!±!7,9! 36,3!±!8,1!
Tiempo!total!en!Zona!1!(h)! 28,5!±!6,3*! 16,7!±!6,2!
Tiempo!total!en!Zona!2!(h)! 5.3!±!2.7*! 13.9!±!8.8!
Tiempo!total!en!Zona!3!(h)! 5.3!±!1.7! 5.6!±!1.6!
%!Total!en!Zona!1! 72,9!±!5,6*! 46,8!±!15,2!
%!Total!en!Zona!2! 13,5!±!5,6*! 37,3!±!16,1!
%!Total!en!Zona!3! 13,6!±!4,3! 15,8!±!4,1!
TRIMPs!totales! 3299!±!670! 3691!±!982!
Media!de!TRIMPS/semana! 330!±!67! 370!±!98! *+P<0,05+

TIEMPO!EN!ZONAS!RESPECTO!A!ENTRENAMIENTOS!BASE!PREVIA!
POLARIZADOS! ENTRE!UMBRALES!
POLARIZADOS!
ENTRE!UMBRALES!
!Resultados:+rendimiento!
Grupo!
Polarizado!
Grupo!entre!
Mejora!(%)!del!rendimiento!en!compeWción!de!10!km!
Umbrales!
Journal of Sports Sciences, November 2011; 29(14): 1515–1523
Qué+hay+de+deportes+combinados+como+el+triatlón?+
A 6-month analysis of training-intensity distribution and physiological
adaptation in Ironman triathletes
CRAIG M. NEAL, ANGUS M. HUNTER, & STUART D. R. GALLOWAY
Health and Exercise Sciences Research Group, School of Sport, University of Stirling, Stirling, UK
1520 C. M. Neal et al.
(Accepted 8 June 2011)
Table I. Percentage of time spent in each zone during periods A, (598 + 106 L ! min71; P
B, and C (mean + s). main effects of training pe
Abstract Training period Zone 1 Zone 2 Zone 3 (from 50 + 6 to 50 + 7 be
In the present study, we analysed the training-intensity distribution and physiological adaptations over a(from
6-month44.5
period+ 2.0 to 44.
preceding an Ironman triathlon race. Ten athletes (mean + s: age 43 + 3 years, mass 78.3 + 10.3 kg, stature 1.79 + 0.05 m)
Combined A 62 + 13 31 + 12 7+3 variability (stda: from 17
participated in the study. The study consisted of three training periods (A, B, C), each of approximately 2 months’ duration,
B 71 + 7 24 + 8 5 + 3
and four testing weeks. Testing consisted of incremental tests to exhaustion for aswimming, cycling and stdb: fromand
running, 129 + 53 to 96
loaded by [UNED] at 10:53 29 April 2013
assessments for anthropometry plus cardiovascular C and pulmonary +9

72measures. 21 +lactate
The 7 7 + 4 and the lactate turnpoint
threshold
were used to demarcate three discipline-specific, exercise-intensity
Swimming A + 24 The26
66 zones. + 19
mean 9 + 11
percentage of time spent in zones 1, 2,
and 3 was 69 + 9%, 25 + 8%, and 6 + 2% for periods B A–C combined.
64 + 10 Only modest
27 + 9 physiological
9+6 adaptation occurred
throughout the 6-month period, with small to moderate effect sizes at best. Relationships between the Training variables and relat
training volume/
C 69 + 20 24 + 16 8 + 11
training load and the training-intensity distribution with the changes in key measures of adaptation were weak
58 +
adaptation
and probably
Cyclingstatus. Our results
reflect differences in initial training A suggest that the15 of +
effects34 14
intensity 8+5
distribution are small over short-
term training periods and future experimental research B is needed 69to+clarify
13 the + 12 impact
26potential 5 + 4of intensityAlldistribution on
of the significant relat
a a
physiological adaptation. C 71 + 15 22 + 10 8+6
Running A 67 + 22 28 + 20 5+4
variables and percentage
Keywords: Training zones, heart rate, endurance training, endurance performance, lactate threshold adaptation were negativ
B 80 + 12 16 + 9 4+5
C 76 + 14 17 + 11 6+6 volume (periods A, B,
negatively correlated to t
Introduction
a
Significantly different from period AFew studies
(P 5 0.05).of elite athletes have assessed the time
spent in each exercise-intensity zone swimming lactate thresho
in the build up
Zones of exercise intensity can be established from to competition (Lucia, Hoyos, Pardo, & Chicharro,
Distribución!de!la!
intensidad!durante!una!
temporada!de!IronMan:!
relación!con!el!
rendimiento!en!
compeWción!
!
Training-Intensity Distribution During an Ironman Season:

Relationship With Competition Performance
Iker Muñoz, Roberto Cejuela, Stephen Seiler, Eneko Larumbe, and Jonathan Esteve-Lanao
Purpose: To describe training loads during an Ironman training program based on intensity zones and observe
training–performance relationships. Methods: Nine triathletes completed a program with the same periodiza-
tion model aiming at participation in the same Ironman event. Before and during the study, subjects performed
ramp-protocol tests, running, and cycling to determine aerobic (AeT) and anaerobic thresholds (AnT) through
gas-exchange analysis. For swimming, subjects performed a graded lactate test to determine AeT and AnT.
Training was subsequently controlled by heart rate (HR) during each training session over 18 wk. Training
and the competition were both quantified based on the cumulative time spent in 3 intensity zones: zone 1 (low
intensity; <AeT), zone 2 (moderate intensity; between AeT and AnT), and zone 3 (high intensity; >AnT).
Results: Most of training time was spent in zone 1 (68% ± 14%), whereas the Ironman competition was
primarily performed in zone 2 (59% ± 22%). Significant inverse correlations were found between both total
training time and training time in zone 1 vs performance time in competition (r = –.69 and –.92, respectively).
In contrast, there was a moderate positive correlation between total training time in zone 2 and performance
time in competition (r = .53) and a strong positive correlation between percentage of total training time in zone
2 and performance time in competition (r = .94). Conclusions: While athletes perform with HR mainly in
Obje.vo+
Describir! la! intensidad! de! la! compeWción!

durante! un! triatlón! distancia! IronMan! y!
describir! el! entrenamiento! realizado! en!
todo! el! macrociclo! orientado! a! esta!
compeWción.!Relacionar!el!entrenamiento!
realizado! con! el! rendimiento! en!
compeWción! en! triatletas! populares! de!
medio!nivel.!
Metodología!
! Sujetos!
!
Sujetos+(N=13)+
+
Edad++ Peso+++++++ Altura++++++ IMC+++(kg/
(años)+ (kg)+ (cm)+ m2)+
+
42,2!±!8,0! 68,1!±!7,6! 173,2!±!7,3! 22,7!±!1,9!
Test+y+Mediciones+
Determinación!UAE,!UAN!&!VAM/PAM!
• Protocolo+incremental+ • Protocolo+en+rampa+ • Protocolo+en+rampa+

• 7+rep.+200m+ • Com.+50w+++++30+s+++12+w+ • Com.+8km/h+++30+s+++0,5+
• Rec.+2+min+ ! km/h+
• FC+&+bLA+
Resultados:+Tiempo!de!entrenamiento!y!compeWción!
en!función!de!las!zonas!metabólicas!
100+ 100+
90+ 73+ 90+

65+
80+ 80+
70+ 70+
60+ 60+
50+ 50+
31+
23+
40+ 40+
30+ 30+
20+
4+ 20+ 4+
10+ 10+
0+ 0+
%+Zona+I+ %+Zona+II+ %+Zona+III+ %+Zona+I+ %+Zona+II+ %+Zona+III+
Training-Intensity Distribution During an Ironman Season:
Iker Muñoz, Roberto Cejuela, Stephen Seiler, Eneko Larumbe, and Jonathan Esteve-Lanao
Muñoz et al
Intensity Distribution in Ironman Training
Purpose: To describe training loads during an Ironman training program based on intensity zones and observe training–
performance relationships. Methods: Nine triathletes completed a program with the same periodization model aiming at
Table 4 participation
Pearsonin Correlations
the same Ironman of Total
event. Training
Before and during Load With
the study, Sport
subjects Performance
performed ramp-protocol and Ironman
tests, running, and Race
Performancecycling to determine aerobic (AeT) and anaerobic thresholds (AnT) through gas-exchange analysis. For swimming, subjects
performed a graded lactate test to determine AeT and AnT. Training was subsequently controlled by heart rate (HR) during
each training session over 18 wk. TrainingIronman
and the competition were both quantified based on the cumulative time spent in 3
Sport Performance
intensity zones: zone 1 (low intensity; <AeT), zone 2 (moderate intensity; between AeT and AnT), and zone 3 (high
Swim time was spent
intensity; >AnT). Results: Most of training Bikein zone 1 (68% Run Ironman
± 14%), whereas the Ironmanrace performance
competition was
Total time primarily performed in zone 2 (59%–.604 –.868**
± 22%). Significant –.473were found between both total
inverse correlations –.688*training time
and
Time in zone 1 training time in zone 1 vs performance
–.670* time in competition
–.927** (r = –.69 and
–.808** –.92, respectively). In contrast,
–.919** there was a
moderate positive correlation between total training time in zone 2 and performance time in competition (r = .53) and a
Time in zone 2 positive correlation between percentage
strong .249 of total training
.220 time in zone .697* .532 (r = .94).
2 and performance time in competition
Time in zone 3
Conclusions: While athletes perform–.162
with HR mainly in .145 .513
zone 2, better performances .338
are associated with more training time
spent1in zone 1. A high amount of cycling
% time in zone –.566training in –.811**
zone 2 may contribute to poorer overall performance.–.934**
–.931**
% time in zone 2 .614 .819** .924**
Keywords: training zones, triathlon, endurance, training volume, training periodization
.939**
% time in zone 3 .174 .544 .686* .636
Total Triathlon
TRIMPs races can be conducted over–.419 a wide range–.609
1
of intensity distribution with less threshold-intensity
–.034 –.305 training
5 6
Load race
in zoneconditions
1 (TRIMPs)(temperature, humidity, –.508sea tides, –.936**
road and high amounts of low- or low/high-intensity
–.938** –.930** training.
profiles, etc). Thus, it is not suitable to compare personal- Since there is a lack of scientific data about how
Load best
in zone 2 (TRIMPs) 1 .245
times between triathletes. This is distinct from what .719* training .251
for an Ironman distance should .532 be distributed
Load happens
in zone 3in(TRIMPs)
pool swimming, track cycling, –.523or route races,.536 .107
across intensity, .307was to describe
the purpose of this study
1,2
where it is possible to have standard conditions. As training loads during an Ironman training program
such, it is difficult to establish
Abbreviations: TRIMP, training impulse. relationships between according to physiological zones and observe training–
training loads and competition performances for performance correlations in a group of triathletes who
*P < .05. **P < .01.
triathletes, particularly in ultraendurance events (half- 3
participated in the same Ironman triathlon event.
Ironman or Ironman distance) unless subjects all compete
in the same race. Methods
Table 5 IronmanPearson Correlations
distance (3.8 km-swim, of180-km
Training
bike,Load
42.2-
per Sport
km run) With is Sport
currentlyPerformance
very popular for recreational Participants
Load in zone 1 (TRIMPs) –.508 –.936** –.938**
Load in zone 2 (TRIMPs) .245 .719* .251
Training-Intensity
Load in zone 3Distribution
(TRIMPs) During–.523
an Ironman
.536 Season:
.107
Abbreviations: TRIMP, training impulse.
Iker Muñoz, Roberto

*P < Cejuela,
.05. **P <Stephen
.01. Seiler, Eneko Larumbe, and Jonathan Esteve-Lanao
Purpose: To describe training loads during an Ironman training program based on intensity zones and observe training–
Table 5 Pearson Correlations of Training Load
performance relationships. Methods: Nine triathletes completed a program with the same periodization model aiming at
participation in the same Ironman event. Before and during the study, subjects performed ramp-protocol tests, running, and
per Sport With Sport Performance
cycling to determine aerobic (AeT) and anaerobic thresholds (AnT) through gas-exchange analysis. For swimming, subjects
performed a graded lactate test to determine AeT and AnT. Training was subsequently controlled by heart rate (HR) during
each training session over 18 wk. Training and the competition were both quantified based on the cumulative time spent in 3
Sport
intensity zones: zone 1 (low intensity; <AeT), zone 2 (moderate intensity; between AeT and AnT), and zone 3 (high
intensity; >AnT). Results: Most of training time was spent in zone 1 (68% ± 14%), whereas the Ironman competition was
Variable Swim Bike Run
primarily performed in zone 2 (59% ± 22%). Significant inverse correlations were found between both total training time
and training time inTotal
zone 1training time time in competition
vs performance –.303(r = –.69–.898** –.459 In contrast, there was a
and –.92, respectively).
moderate positive Training
correlation between
time intotal training
zone 1 time –.346
in zone 2 and performance –.916**
–.949** time in competition (r = .53) and a
strong positive correlation between percentage of total training time in zone 2 and performance time in competition (r = .94).
Conclusions: While Training time with
athletes perform in zone 2 in zone
HR mainly .042 .455
2, better performances .461 with more training time
are associated
spent in zone 1. A high amount time
Training of cycling training3in zone 2.400
in zone may contribute to poorer overall
.354 performance.
.199
Keywords: training% training
zones, time
triathlon, in zone
endurance, 1 volume,
training –.237training–.896**
periodization –.844**
% training time in zone 2 .289 .896** .848**
Triathlon races can be conducted over a wide range of 1
intensity distribution with less threshold-intensity training
% training
race conditions (temperature, time in
humidity, seazone
tides,3 road–.326 and high.728* .207
amounts of low- 5
or low/high-intensity training.6
profiles, etc). Thus, it is not suitable to compare personal- Since there is a lack of scientific data about how
Total training
1 TRIMPs
best times between triathletes. This is distinct from what
–.247 –.592 .065
training for an Ironman distance should be distributed
happens in pool swimming,Load track
in zone 1 TRIMPs
cycling, or route races,–.400 across–.942**
intensity, the–.918**
purpose of this study was to describe
1,2
where it is possible to have standard conditions. As training loads during an Ironman training program
such, it is difficult to Load in zone
establish 2 TRIMPs
relationships between .019according .454 .471 zones and observe training–
to physiological
training loads and Load in zone performances
competition 3 TRIMPs for –.400 .333 correlations
performance .205in a group of triathletes who
3
triathletes, particularly in ultraendurance events (half- participated in the same Ironman triathlon event.
Ironman or Ironman distance) unless subjects all compete
in the same race. Abbreviations: TRIMP, training impulse.
Methods
Ironman distance (3.8 km-swim, 180-km bike, 42.2-
km run) is currently*Pvery < .05.popular
**P < .01.
for recreational Participants
Resumen:+Correlaciones!entre!entrenamiento!y!compeWción!
240!
HORAS+ENTRENAMIENTO+ZONA+I+TOTALES+
220! R²+=+0.66039+
31!
95!
%+TOTAL+ENTRENAMIENTO+ZONA+II++
29! 270!
HORAS+ENTRENAMIENTO+ZONA+II+
200!
HORAS+ENTRENAMIENTO+TOTALES++++
85!
27! 250!
75!180! R²+=+0.24116+
230!
25! 65!
TOTALES+
160! R²+=+0.86351+R²+=+0.8449+
(18+semanas)!
23! 55!
210!
140!
21! 45!
190!
120!
19! 35!
170!
100!
17! 25!
150! 9.00! 9.50! 10.00! 10.50! 11.00! 11.50! 12.00! 12.50!
15! MARCA+IM+
15!
9.00! 9.50! 10.00! 10.50! 11.00! 11.50! 12.00! 12.50!
130!
9.00! 10.00! 11.00! 12.00! 13.00!
9.00! 10.00! 11.00! 12.00!
MARCA+IM+ 13.00!
MARCA+IM+(horas)+
MARCA+IM+(horas)+
Ojo+con+la+Zona+2+en+Bici+(entrenando+y+compi.endo)+
Six+weeks+of+a+polarized+trainingtintensity+distribu.on+leads+to+greater+physiological+
and+performance+adapta.ons+than+a+threshold+model+in+trained+cyclists.+
Neal!CM,!Hunter!AM,!Brennan!L,!O'Sullivan!A,!Hamilton!DL,!De!Vito!G,!Galloway!SD.!
Author+informa.on+
!
! !J!Appl!Physiol.!2013!May!15;114(10):1490.!
• Improvements!were!greater!following!polarized!rather!than!threshold!
for!PPO![mean!(±SE)!change!of!8!(±2)%!vs.!3!(±1)%,!P!<!0.05],!LT![9!
(±3)%!vs.!2!(±4)%,!P!<!0.05],!and!highìntensity!exercise!capacity![85!
(±14)%!vs.!37!(±14)%,!P!<!0.05].!!
• Markers!of!muscle!metabolic!adaptaWon!are!largely!unchanged,!but!
metabolomics!markers!suggest!different!cellular!metabolic!stress!that!
requires!further!invesWgaWon.!
Six+weeks+of+a+polarized+trainingtintensity+distribu.on+leads+to+greater+physiological+
and+performance+adapta.ons+than+a+threshold+model+in+trained+cyclists.+
Neal!CM,!Hunter!AM,!Brennan!L,!O'Sullivan!A,!Hamilton!DL,!De!Vito!G,!Galloway!SD.!
Author+informa.on+
!
! !J!Appl!Physiol.!2013!May!15;114(10):1490.!
Diseños!de!estudios….!
Polarized+model+80%,+0%,+and+20%++
+
‘Threshold’+model+57%,+43%,+and+0%+
9 1486, E-mail: [email protected]
Scand J Med Sci Sports 2010: 20 (Suppl. 2): 1–10 & 2010 John Wiley & Sons A/S
doi: 10.1111/j.1600-0838.2010.01184.x
Review
c formance of 2–4% in well-trained athletes. The influence of
g high-volume
Training for intense training
exercise is performance:
less discussed, but its importance
high-intensity or
e- high-volume
should nottraining? be downplayed, as high-volume training also
al induces important metabolic adaptations. While the meta-
P. B. Laursen 1,2,3
t, 1 bolic adaptations that occur with high-volume training and

2
New Zealand Academy of Sport, Auckland, New Zealand, Sport Performance Research Institute New Zealand (SPRINZ), School
n- high-intensity training show considerable overlap, the mo- 3
of Sport and Recreation, Auckland University of Technology, Auckland, New Zealand, School of Exercise, Biomedical and Health
Sciences, Edith Cowan University, Joondalup, Western Australia, Australia
y lecular events that signal for these adaptations may be
Corresponding author: Paul B. Laursen, New Zealand Academy of Sport North Island, PO Box 18444, Glen Innes, Auckland
1743, New Zealand. Tel: 164 9 477 5427, Fax: 164 9 479 1486, E-mail: [email protected]
t- different.
Accepted for publication 4AMarchpolarized
2010 approach to training, whereby
h- ! 75% of total training volume
Performance in intense exercise events, such as Olympic
is performed at low
formance of 2–4% in well-trained athletes. The influence of
e intensities,
rowing, swimming, kayak,and 10–15%
track running is performed
and track cycling
events, involves energy contribution from aerobic and anae-
atis very
high-volume training high
less discussed, intensi-
but its importance
should not be downplayed, as high-volume training also
n ties,
robic sources.has been
As aerobic suggested
energy supply as an
dominates the total
energy requirements after ! 75 s of near maximal effort,
inducesoptimal training
important metabolic intensity
adaptations. While the meta-
bolic adaptations that occur with high-volume training and
or distribution for elite athletes who
and has the greatest potential for improvement with train-
ing, the majority of training for these events is generally
perform intense exercise
high-intensity training show considerable overlap, the mo-
lecular events that signal for these adaptations may be
r- events.
aimed at increasing aerobic metabolic capacity. A short-
term period (six to eight sessions over 2–4 weeks) of high-
different. A polarized approach to training, whereby
! 75% of total training volume is performed at low
intensity interval training (consisting of repeated exercise intensities, and 10–15% is performed at very high intensi-
bouts performed close to or well above the maximal oxygen ties, has been suggested as an optimal training intensity
uptake intensity, interspersed with low-intensity exercise or distribution for elite athletes who perform intense exercise
complete rest) can elicit increases in intense exercise per- events.
¿Cuánto+volumen+y+cuánta+intensidad+dentro+de+la+fase+3?+
2013: 23: 74–83
¿Cuántos+días+a+la+semana+de+intensidad+enfase+3?+
The Road to Gold: Training and Peaking Characteristics
in the Year Prior to a Gold Medal Endurance Performance
Espen Tønnessen1*, Øystein Sylta2, Thomas A. Haugen1, Erlend Hem1, Ida S. Svendsen3, Stephen Seiler2
1 The Norwegian Olympic Federation, Oslo, Norway, 2 Faculty of Health and Sport Sciences, University of Agder, Kristiansand, Norway, 3 School of Sport, Exercise and
Health Sciences, Loughborough University, Leicestershire, United Kingdom
Abstract
Purpose: To describe training variations across the annual cycle in Olympic and World Champion endurance athletes, and
determine whether these athletes used tapering strategies in line with recommendations in the literature.
Methods: Eleven elite XC skiers and biathletes (4 male; 2861 yr, 8565 mL. min21. kg21 V_ O2max , 7 female, 2564 yr,
7363 mL. min21. kg21 V_ O2max ) reported one year of day-to-day training leading up to the most successful competition of
their career. Training data were divided into periodization and peaking phases and distributed into training forms, intensity
zones and endurance activity forms.
Results: Athletes trained ,800 h/500 sessions.year21, including ,500 h. year21 of sport-specific training. Ninety-four
percent of all training was executed as aerobic endurance training. Of this, ,90% was low intensity training (LIT, below the
first lactate threshold) and 10% high intensity training (HIT, above the first lactate threshold) by time. Categorically, 23% of
training sessions were characterized as HIT with primary portions executed at or above the first lactate turn point. Training
volume and specificity distribution conformed to a traditional periodization model, but absolute volume of HIT remained
stable across phases. However, HIT training patterns tended to become more polarized in the competition phase. Training
volume, frequency and intensity remained unchanged from pre-peaking to peaking period, but there was a 32615% (P,
.01) volume reduction from the preparation period to peaking phase.
Conclusions: The annual training data for these Olympic and World champion XC skiers and biathletes conforms to
previously reported training patterns of elite endurance athletes. During the competition phase, training became more
sport-specific, with 92% performed as XC skiing. However, they did not follow suggested tapering practice derived from
short-term experimental studies. Only three out of 11 athletes took a rest day during the final 5 days prior to their most
successful competition.
Citation: Tønnessen E, Sylta Ø, Haugen TA, Hem E, Svendsen IS, et al. (2014) The Road to Gold: Training and Peaking Characteristics in the Year Prior to a Gold
Medal Endurance Performance. PLoS ONE 9(7): e101796. doi:10.1371/journal.pone.0101796
Editor: Matjaz Perc, University of Maribor, Slovenia
Received April 29, 2014; Accepted June 10, 2014; Published July 14, 2014
Copyright: ! 2014 Tønnessen et al. This is an open-access article distributed under the terms of the Creative Commons Attribution License, which permits
unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited.
Data Availability: The authors confirm that all data underlying the findings are fully available without restriction. All relevant data are within the paper and its
Supporting Information files.
Funding: The authors received no specific funding for this work.
Competing Interests: The authors have declared that no competing interests exist.
Figure 5. Peaking characteristics. A: Weekly training time (h) distributed into endurance training (zones 1–5), strength and sprints (ba
* Email: [email protected]
and total training frequency (sessions) (line, z-axis) during GP, and during the last 6 weeks prior championship title. B: HIT frequency
distributed into zones 3, 4 and 5 (bars, y-axis) during GP, andistics
Introduction during thefrom
of athletes lastendurance
6 weeks prior
sports such to championship
as running [7–12], title. There was a statistically
cycling [13–14], XC skiing [15–17], swimming [18–19], rowing
difference (P,.05)
Winning ina total HITinsessions
gold medal and zones
a major international 3 and 5 [20–21],
championship respectively across GP, pre-peaking phase and peaking phase. Pairwise post
triathlon [22–23], speed skating [24–25] and kayaking
showed: * Difference
requires not in total
only HIT sessions
outstanding across
athletic ability and phases
long-term (P,.01). Thereload
[26]. Training were no statistically
variables such as volume,significant
frequency anddifferences in zones 3, 4 or 5 acro
Intensidad!
específica!durante!
la!puesta!a!punto:!
¿es!el!ritmo!de!
compeWción!la!
mejor!opción?!
Obje.vo++
C o m p a r a r ! l o s ! e f e c t o s ! d e ! u n!
entrenamiento! a! intensidad! específica! de!
compeWción,! frente! ! a! otro! a! intensidad!
superior! a! la! de! compeWción! durante! el!
periodo!compeWWvo!
Metodología!
! Sujetos!
! Intervención!
Sujetos+(N=13)+
Entreno+Alta+intensidad+ Entreno+Especìfico++
(HIT)+N=+6+ (RP)+N=7+
10km!(min)! 35!min!29!s!±!1!min41!s! 35!min!27!s!±!1!min!4s!
VVO2max!(km/h)! 19,!53!±!1,24! 19,3!±0,77!
vRCT(km/h)! 17,17!±!0,85! 16,64!±!0,72!
VO2max!(ml.!Kg`1!.!min`1)! 68,95!±!3,56! 68,44!±!5,72!
%!RCT! 87,88!±!3,56! 86,23!±!3,82!
Economía!(ml/kg/km)! 210!±!5,93! 211,57!±!11,09!
VT!(ml/kg/km)! 207,17!±!10,01! 209,14!±!12,09!
RCT!(ml/kg/km)! 211,17!±!7,57! 212,57!±!12,16!
IR! `8,44!±!1,23! `7,92!±!3,3!
Peso!(Kg)! 67,22!±!4,1!! 68,16!±!6,7!!
Altura!(cm)! 1,76!±!0,1!! 1,77!±!0,1!!
IMC!(%)! 21,77!±!0,5!! 21,79!±!1,5!! +P>0,05+
Test+y+Mediciones+
Intervención+
SEMANA+TIPO+GRUPO++RP+
Intervención!
grupo!RP!
P.!Específico!
• 6!Semanas!
• Test!
7!Semanas! • 5!!!Semanas! Test! • Intervención!!
CompeWción!
CompeWción!
laboratorio! 10km!
• 2CompeWciones!
laboratorio! 10km!
P.!Preparatorio! P.!CompeWWvo!
SEMANA+TIPO+GRUPO+HIT+
Intervención!
grupo!HIT!
Desarrollo!!del!Macrociclo!
Progresión+de+la+carga+de+las+sesiones+de+
entrenamiento+por+intervalos+de+ambos+grupos+(RPt
blanco,+HITtnegro)+
100!
90!
Puntuación!TRIMPs!(V*I*D)!
80!
70!
60!
50!
40!
30!
20!
10!
0!
1+ 2+ 3+ 4+ 5+ 6+ 7+
Sesión!(n)!
Resultados:+Rendimiento+en+compe.ción++
Pre+vs+Post!
37
36
35
Tiempo!(min!&!s)!
34
33 35.27 34.53 35.20 34.54

10km Pre
32
10km Post
31
30
29
28
Entreno Específico (RP) Entreno Alta Intensidad (HIT)
* P < 0,01
Resultados:++VO2máx+Pre+vs+Post+
intervención!
73
70
67
64 68.44 69.78 68.95 71.46
61
58
55 Pre intervención
52 Post intervención
49
46
43
40
Entreno Específico Entreno Alta
(RP) Intensidad (HIT) *+P+<+0,05+
Resultados:+Índice+de+Resistencia+(IR)+
Pre+vs+Post+intervención!
Entreno Alta Intensidad
Entreno Específico (RP) (HIT)
-1
-3 Pre
-5 -7.92 -9.57 -8.44 -11.06 intervención
-7 Post
-9 intervención
-11
-13
-15
-17
-19
-21
-23
-25 *+P+<+0,05+
¿Cuánto+por+debajo+del+umbral+aeróbico+“sirve”+en+zona+1?+
Laursen,+Rhodes:++
“Ultra+Umbral+de+Resistencia”+(sub+umbral+aeróbico)+
Thus,, an, op.mum, ultraendurance, intensity, that, may,

be, rela.ve, to, the, AT, intensity, is, needed, to, establish,
ultraendurance, intensity, guidelines., This, op.mal, UET,
intensity, could, be, referred, to, as, the, ultraendurance,
threshold.,
Laursen+PB,+Rhodes+EC.+Factors+affec.ng+performance+in+an+ultraendurance+triathlon.+Sports+
Med.+2001;31(3):195t209.+Review.++
En!proceso…!
+! +!
`! `! `! +!
Maratón +(n=15) + +Ironman+(n=15)+

Ejemplo: Control Realizado Microciclo
Ejemplo!Real!de!lo!que!se!presupone!debe!ser!una!adaptación!habitual!deporte!de!resistencia!
DISTRIBUCIÓN DISTRIBUCIÓN DE DISTRIBUCIÓN DE

DE CARGA CARGA POR ZONAS CARGA POR ZONAS
DIARIA (%) (% Tiempo)
ECOs diarios
180
3% 15%
160
140
44%
120
51%
100
82%
80
60
40 5%
20
ZONA I ZONA II ZONA III ZONA I ZONA II ZONA III
0
L M X J V S D
Ejemplo: Control Realizado Microciclo
DISTRIBUCIÓN DISTRIBUCIÓN DISTRIBUCIÓN

DE CARGA DE CARGA POR DE TIEMPO POR
DIARIA SEGMENTOS ZONAS (%)
100%
ECOs diarios 90%
350 80%
300 70% 21%

28%
60% C
250
B
50%
200 N
40% 51%
150
30%
100 20%
50 10%
ZONA I ZONA II ZONA III
0 0%
L M X J V S D
Comentarios:+“V:+cansadísimo,+descanso+;+St+Triatlón”+
RESULTADO:+Siguiente+semana+infección+y+sin+entrenar+nada+
Rendimiento = “Armonía en la Carga”
Tiempo en Zonas (%) I/II/III
100%!
80%!
60%!
40%!
20%!
0%!
1! 2! 3! 4! 5! 6! 7! 8! 9! 10! 11! 12! 13! 14! 15! 16!
%Tiempo+ZONA+I+ %Tiempo+ZONA+II+ %Tiempo+ZONA+III+
ECOs en Zonas (%) I/II/III

100%!
80%!
60%!
40%!
20%!
0%!
1! 2! 3! 4! 5! 6! 7! 8! 9! 10! 11! 12! 13! 14! 15! 16!
%+ECOs+ZONA+I+ %+ECOs+ZONA+II+ %+ECOs+ZONA+III+

Mal Rendimiento = “NO Armonía en la Carga”
DISTRIBUCIÓN TIEMPO EN FASES I/II/III
100%!
90%!
80%!
70%!
60%!
50%!
40%!
30%!
20%!
10%!
0%!
1! 2! 3! 4! 5! 6! 7! 8! 9! 10! 11! 12! 13! 14! 15! 16! 17! 18! 19! 20! 21!
%+ZONA+I+ %+ZONA+II+ %+ZONA+III+

Más!Wempo!en!zona!2…!=!menos!en!Zona!3!
cuando!lo!necesites!!
Adaptación / Fatiga
0
1
1
2
2
3
4-nov
11-nov
18-nov
25-nov
2-dic
9-dic
Adaptación
16-dic
23-dic
30-dic
Fatiga
6-ene
13-ene
20-ene
27-ene
3-feb
Recuperación
10-feb
17-feb
0
1
1
-2
-1
-1
Recuperación
0
1
1
2
2
3
3
24-jun
1-jul
8-jul
15-jul
22-jul
29-jul
Adaptación
5-ago
12-
19-
Fatiga
26-
2-sep
9-sep
16-sep
23-sep
Recuperación
30-sep
7-oct
0
1
1
-2
-2
-1
-1
Recuperación
ESTÁNDARES!A!COMPROBAR!
"!80/0/20?!
"!50/0/50?!
ÚlWmos!Avances!
ORIGINAL RESEARCH ARTICLE

published: 04 February 2014
doi: 10.3389/fphys.2014.00033
Polarized training has greater impact on key endurance

variables than threshold, high intensity, or high volume
training
Thomas Stöggl 1,2* and Billy Sperlich 3
1
Department of Sport Science and Kinesiology, University of Salzburg, Salzburg, Austria
2
Department of Health Sciences, Swedish Winter Sports Research Centre, Mid Sweden University, Östersund, Sweden
3
Institute of Sport Science, University of Würzburg, Würzburg, Germany
Edited by: Endurance athletes integrate four conditioning concepts in their training programs:
Niels H. Secher, University of high-volume training (HVT), “threshold-training” (THR), high-intensity interval training
Copenhagen, Denmark
(HIIT) and a combination of these aforementioned concepts known as polarized training
Reviewed by:
(POL). The purpose of this study was to explore which of these four training concepts
Niels H. Secher, University of
Copenhagen, Denmark provides the greatest response on key components of endurance performance in
Stefanos Volianitis, Aalborg well-trained endurance athletes.
University, Denmark
Methods: Forty eight runners, cyclists, triathletes, and cross-country skiers (peak oxygen
*Correspondence:
Thomas Stöggl, Department of
uptake: (VO2peak ): 62.6 ± 7.1 mL·min−1 ·kg−1 ) were randomly assigned to one of four
Sport Science and Kinesiology, groups performing over 9 weeks. An incremental test, work economy and a VO2peak tests
doi: 10.3389/fphys.2014.00033

training
Stöggl and Sperlich Endurance training concepts
1
2
3
Copenhagen, Denmark
Reviewed by:
University, Denmark
*Correspondence:
Sport Science and Kinesiology, groups performing over 9 weeks. An incremental test, work economy and a VO2peak tests
University of Salzburg, Schlossallee were performed. Training intensity was heart rate controlled.
49, 5400 Hallein/Rif, Salzburg,
Austria Results: POL demonstrated the greatest increase in VO2peak (+6.8 ml·min·kg−1 or 11.7%,
e-mail: [email protected] P < 0.001), time to exhaustion during the ramp protocol (+17.4%, P < 0.001) and peak
velocity/power (+5.1%, P < 0.01). Velocity/power at 4 mmol·L−1 increased after POL
(+8.1%, P < 0.01) and HIIT (+5.6%, P < 0.05). No differences in pre- to post-changes
of work economy were found between the groups. Body mass was reduced by 3.7%
(P < 0.001) following HIIT, with no changes in the other groups. With the exception of
slight improvements in work economy in THR, both HVT and THR had no further effects
on measured variables of endurance performance (P > 0.05).
Conclusion: POL resulted in the greatest improvements in most key variables of
endurance performance in well-trained endurance athletes. THR or HVT did not lead to
further improvements in performance related variables.
Keywords: lactate threshold, peak power, peak oxygen uptake, time to exhaustion, work economy
INTRODUCTION improving the efficiency of metabolic key components for energy

Athletes participating in endurance sports such as running, fueling (Romijn et al., 1993; Midgley et al., 2006).
cycling, and cross-country skiing integrate four conditioning HIIT has revealed great improvements in athletic performance
concepts into their training program to maximize athletic perfor- and related key variables of endurance (e.g., time to exhaustion,
mance. The first conditioning concept is prolonged high-volume time trial performance, VO2peak , maximal and submaximal run-
low-intensity exercise (HVT). The second is training at or near the ning speed, running economy) in both trained and untrained
lactate threshold (THR); third is low-volume high-intensity inter- individuals (Laursen and Jenkins, 2002). These improvements
val training (HIIT) and the fourth concept is a combination of the were largely due to increases in O2 availability, extraction and
aforementioned concepts known as “polarized” training (POL). utilization and the increases in VO2peak (Daussin et al., 2007;
There is a debate as to which of these training concepts may be Helgerud et al., 2007). A condensed 2 week block of 10–13 ses-
superior in maximizing adaptations and performance. sions of HIIT led to a 7% increase in VO2peak (Stølen et al.,
HVT executed with low (LOW) intensity [approximately 2005).
65–75% of peak oxygen uptake (VO2peak ) <80% of peak heart Training at or close to the lactate threshold (LT) (Faude et al.,
rate (HRpeak ) or <2 mmol·L−1 blood lactate (Laursen and 2009), referred to as “threshold training,” improves endurance
Jenkins, 2002; Seiler and Kjerland, 2006)] and prolonged dura- performance, particularly in untrained participants (Denis et al.,
tion is thought to be a fundamental training concept in preparing 1984; Londeree, 1997). However, Norwegian world-class sprint
for endurance events. This type of exercise improves VO2peak cross-country skiers demonstrated greater training volume close
by increasing stroke and plasma volume and induces molecular to the LT when compared to national-level skiers (Sandbakk
adaptations for capillary and mitochondrial biogenesis, thereby et al., 2011). Furthermore, in elite cross-country skiers greater
www.frontiersin.org FIGURE 1 | Training program for 3-weeks of (A) highFebruaryvolume

2014 | Volume 5(HVT),
| Article 33 | (B)
1 excluding the recovery week. LOW, low training intensity (<2 mmol·L−1 );
threshold (THR), (C) polarized (POL) training, and (D) the training LT, training intensity around the lactate threshold (3–5 mmol·L−1 ); FL, fartlek;
program for the first block of high intensity interval training (HIIT), HIIT, high intensity interval training (>90% HRpeak ); R, recovery day.
6 mmol·L−1 after exercise. Reliability analysis of The VO2peak test of LOW, THR of LT, and HIIT in HIGH training sessions (all,
(n = 18) revealed ICC values of 0.96 for VO2peak and 0.98 for P < 0.05).
TTE. Body mass after HIIT was reduced by 3.7 ± 3.0% (baseline:
73.5 ± 6.8 kg, post: 70.7 ± 6.5 kg, P < 0.01) with no significant
STATISTICAL ANALYSES ORIGINAL RESEARCH ARTICLE
change in the HVT, THR or POL groups. The reduction in
All data exhibited a Gaussian distribution verified by the Shapiro- doi: 10.3389/fphys.2014.00033
body mass after HIIT was greater compared to other training
Polarized
Wilk’s training
test and, has greater
accordingly, impact
the values areon key endurance
presented as means ± interventions (P < 0.001).
variables than threshold, high intensity,
SD. Two-Way 2 × 4 repeated-measures ANOVA (2 times: or high volume
pre– Percent changes in variables from pre- to post-training
training
post, 4 groups) to test for global differences between pre- and and between the training concepts during the VO2peak -
Thomas Stöggl * and Billy Sperlich
1,2 3
post-intervention,
1
the four training groups and the interaction
ramp, work economy, and incremental tests are presented in
effect between both factors was applied. When a significant
2
3
Table 2. POL demonstrated the greatest increase in VO2peak
Copenhagen, Denmark
Table
Reviewed 1
by: | The distribution of volume and training intensity within the 9 weeks training intervention (excluding strength training).
University, Denmark POL
HIIT THR HVT F -Value P-Value
*Correspondence:
Sport Science and Kinesiology,
Total hours 104 ± 20 ‡$ test, work economy and a VO*2peak tests
groups performing over 9 weeks. An incremental
66 ± 1 84 ± 7* 102 ± 11‡$ aF = 20 <0.001
University of Salzburg, Schlossallee were performed. Training intensity was heart rate controlled. (3, 37)
Number of sessions
Austria
54 ± 3
Results: POL demonstrated the greatest increase in VO2peak (+6.8 ml·min·kg−1
or 11.7%,
47 ± 1 49 ± 3 58 ± 3 aF = 1.6 n.s.
e-mail: [email protected] P < 0.001), time to exhaustion during the ramp protocol (+17.4%, P < 0.001) and peak (3, 37)
Amount of training at low 37 ± 9 (68 ± 12%)
velocity/power (+5.1%, P < 0.01). Velocity/power at 4 mmol·L
*
−1 †§
20 ± 1 (43 ± 1%)
increased after POL
23 ± 6 (46 ± 7%)†§ 49 ± 7 (83 ± 6%)* aF = 41 <0.001
(+8.1%, P < 0.01) and HIIT (+5.6%, P < 0.05). No differences in pre- to post-changes (3, 37)
intensity (%) of work economy were found between the groups. Body mass was reduced by 3.7%
(P < 0.001) following HIIT, with no changes in the other groups. With the exception of
Amount of training at lactate 3 ± 4 (6 ± 8%)
slight improvements in work economy in THR,*both HVT and THR had no further* effects 0 (0%) 26 ± 2 (54 ± 7%)* 9 ± 3 (16 ± 6%)* aF = 197 <0.001
(3, 37)
on measured variables of endurance performance (P > 0.05).
threshold (%) Conclusion: POL resulted in the greatest improvements in most key variables of
Amount of training atendurance
high performance 14in±well-trained
3 (26 ±endurance
7%)* athletes.27THR
further improvements in performance related variables.
±or1HVT (57did±not1%)
lead to
* 0 (0%)†‡ 1 ± 1 (1 ± 1%)†‡ aF
(3, 37) = 769 <0.001
intensity (%) Keywords: lactate threshold, peak power, peak oxygen uptake, time to exhaustion, work economy
The values presented are means ± SD. F-improving

INTRODUCTION and P-values
the efficiencywere obtained
of metabolic by One-Way
key components for energy ANOVA (4 training groups). POL, polarized training group; HIIT, High intensity
interval training
cycling, and group;
cross-country skiing THR,
integrate threshold training
four conditioning HIITgroup; HVT,
has revealed high volume
great improvements training
in athletic group.
performance
*Different
mance. The firstfrom all other
conditioning concept groups.
is prolonged high-volume time trial performance, VO2peak , maximal and submaximal run-
†Different from
lactate threshold (THR);training group
third is low-volume “POL.”inter-
high-intensity individuals (Laursen and Jenkins, 2002). These improvements
‡Different
aforementionedfromconceptstraining group “HIIT.”
known as “polarized” training (POL). utilization and the increases in VO2peak (Daussin et al., 2007;
$ Different from training
superior in maximizing group
adaptations and “THR.”
performance. sions of HIIT led to a 7% increase in VO2peak (Stølen et al.,
§ Different
65–75% of peak fromoxygentraining
uptake (VOgroup “HVT.”
2peak ) <80% of peak heart Training at or close to the lactate threshold (LT) (Faude et al.,
rate (HRpeak ) or <2 mmol·L−1 blood lactate (Laursen and 2009), referred to as “threshold training,” improves endurance
a Main effect between groups.n.s., not significant.
Jenkins, 2002; Seiler and Kjerland, 2006)] and prolonged dura- performance, particularly in untrained participants (Denis et al.,
tion is thought to be a fundamental training concept in preparing 1984; Londeree, 1997). However, Norwegian world-class sprint
by increasing stroke and plasma volume and induces molecular to the LT when compared to national-level skiers (Sandbakk
Frontiers in Physiology | Exercise Physiology

www.frontiersin.org February 2014 | Volume 5 | Article 33 | 1
February 2014 | Volume 5 | Article 33 | 4
doi: 10.3389/fphys.2014.00033

training
1
2
3
Stöggl and Sperlich Endurance training concepts

Copenhagen, Denmark
Reviewed by:
well-trained endurance athletes.
Table 3 | Per cent changes in velocity (V) and power (P) and at various lactate thresholds as well as peak velocity and power.
Stefanos Volianitis, Aalborg
University, Denmark
*Correspondence:
groups performing over 9 weeks. An incremental test, work economy and a VO2peak tests
Sport Science and Kinesiology,
University of Salzburg, Schlossallee
POL HIIT
were performed. Training intensity was heart rate controlled.
THR HVT F -Value P-Value
Austria Results: POL demonstrated the greatest increase in VO2peak (+6.8 ml·min·kg−1 or 11.7%,
TTE e-mail: [email protected]
17.4Pvelocity/power
0.001), time to exhaustion during the ramp protocol (+17.4%, P < 0.001) and peak
±< 16.1 ***(+5.1%, P < 0.01).8.8Velocity/power
± 8.6** at 4 mmol·L−1 increased
6.2 ±after
9.0POL 8.0 ± 10.3 aF = 2.0 NS
(3, 37)
V/P2 9.3 ± 12.4 12.1 ± 8.8
(+8.1%, P < 0.01) and HIIT (+5.6%, P < 0.05). No differences in pre- to post-changes
** 2.0 ± 13.8 0.8 ± 13.3 aF = 1.9 NS
of work economy were found between the groups. Body mass was reduced by 3.7% (3, 37)
(P < 0.001) following HIIT, with no changes in the other groups. With the exception†of
V/P4 8.1 ± 4.6 ** 5.6 ± 4.8
*
1.4 ± 4.3 1.2 ± 6.6† aF
(3, 37) = 4.5 <0.01
V/Ppeak 5.1 ± 3.0
on measured
** variables of endurance 4.4 ± 2.8
performance
**(P > 0.05). 1.8 ± 4.8 −1.5 ± 4.9††‡ aF
(3, 37) = 4.6 <0.01
The values presented are means ± SD. F inand
further improvements P values
performance were
related obtained by One-Way ANOVA
variables. (4 training groups) calculated over the per cent differences between pre-
to post-training. POL, polarized
Keywords:training group;
lactate threshold, HIIT,
peak power, Highuptake,
peak oxygen intensity interval
time to exhaustion, training group; THR, threshold training group; HVT, high volume training group; TTE, time
work economy
to exhaustion
INTRODUCTION
during the ramp test; V/P2 , velocity or power at 2 mmol·L−1 ; V/P4 ,forvelocity
improving the efficiency of metabolic key components energy
or power at 4 mmol·L−1 ; V/Ppeak , peak velocity or power in the incremental
test; *Athletes
p < 0.05; **p in<endurance
participating
0.01; *** p < 0.001 significant difference within groups from pre- to post-training.
sports such as running, fueling (Romijn et al., 1993; Midgley et al., 2006).
cycling, and cross-country skiing integrate four conditioning HIIT has revealed great improvements in athletic performance
†p < 0.05;
concepts††
p < 0.01 significant different from POL training group.
into their training program to maximize athletic perfor- and related key variables of endurance (e.g., time to exhaustion,
mance. The first conditioning concept is prolonged high-volume time trial performance, VO2peak , maximal and submaximal run-
‡p < 0.05significant different
low-intensity exercise (HVT). from
The second HIIT
is training at ortraining group.
near the ning speed, running economy) in both trained and untrained
lactate threshold (THR); third is low-volume high-intensity inter- individuals (Laursen and Jenkins, 2002). These improvements
a Mainval
effect
training between groups.
(HIIT) and the fourth concept is a combination of the were largely due to increases in O2 availability, extraction and
aforementioned concepts known as “polarized” training (POL). utilization and the increases in VO2peak (Daussin et al., 2007;
superior in maximizing adaptations and performance. sions of HIIT led to a 7% increase in VO2peak (Stølen et al.,
1998; Billat et al., 2001; Schumacher and Mueller, 2002; Seiler
65–75% of peak oxygen uptake (VO2peak ) <80% of peak heart
rate (HRpeak ) or <2 mmol·L−1 blood lactate (Laursen and
Training at or close to the lactate threshold (LT) (Faude et al.,
2009), referred to as “threshold training,” improves endurance
response to HIIT explain the often documented increases in TTE,
and Kjerland, 2006; Esteve-Lanao et al., 2007). In these studies,
Jenkins, 2002; Seiler and Kjerland, 2006)] and prolonged dura-
tion is thought to be a fundamental training concept in preparing
performance, particularly in untrained participants (Denis et al.,
1984; Londeree, 1997). However, Norwegian world-class sprint
time trial performance (Lindsay et al., 1996), lactate and ventila-
it was demonstrated that endurance athletes perform approxi-
for endurance events. This type of exercise improves VO2peak
by increasing stroke and plasma volume and induces molecular
cross-country skiers demonstrated greater training volume close
to the LT when compared to national-level skiers (Sandbakk
tory threshold (Acevedo and Goldfarb, 1989; Edge et al., 2005)
mately 75% of their yearly training program either below or well
and VO2peak (Laursen and Jenkins, 2002; Gibala et al., 2006;
above (∼15–20%) the LT, but little at the LT. In the current study, Midgley et al., 2006; Daussin et al., 2007, 2008; Burgomaster et al.,
POL mimicked this distribution (LOW = 68%, LTP = 6%, HIGH 2008).
= 26%). Only the study of Neal et al. (2013) demonstrated that The present study, as well as that of Helgerud et al. (2007),
6 weeks of POL resulted in greater systemic adaptation in trained demonstrated that training at or near VO2peak may be more effec-
cyclists when compared to THR, hence supporting our findings. tive in enhancing VO2peak when compared to HVT or THR.
doi: 10.3389/fphys.2014.00033

training
1
2
3
Copenhagen, Denmark
Reviewed by:
provides the greatest response on key components of endurance performance in
www.frontiersin.org
Copenhagen, Denmark
Table 2 | Changes in
Stefanos Volianitis, Aalborg physiological variables
well-trained endurance athletes. from pre- to post-training.
University, Denmark
*Correspondence:
Sport Science and Kinesiology, groups performing over 9 weeks. POL
An incremental test, work economy and a VO2peak HIITtests THR HVT F -V
University of Salzburg, Schlossallee were performed. Training intensity was heart rate controlled.
Austria Pre the greatest increase
Results: POL demonstrated Postin VO2peak (+6.8 ml·min·kg
Pre −1 or 11.7%, Post Pre Post Pre Post
P < 0.001), time to exhaustion during the ramp protocol (+17.4%, P < 0.001) and peak
e-mail: [email protected]
velocity/power (+5.1%, P < 0.01). Velocity/power at 4 mmol·L−1 increased after POL
VO2peak (+8.1%, P < 60.6 8.3 (+5.6%, 67.4
± HIIT
0.01) and ± 7.7
P < 0.05). *** 63.7
No differences ±to7.1
in pre- 66.6 ± 5.8*
post-changes 63.2 ± 4.6 60.8 ± 7.1 60.5 ± 9.4 62.1 ± 9.8 F(1, 37
of work economy were found between the groups. Body mass was reduced by 3.7%
−1 −1
[L·min ·kg (P] < 0.001) following HIIT, with no changes
11.7 in±the8.4%
other groups. With the exception of 4.8 ± 5.6% −4.1 ± 6.7%†††‡ 2.6 ± 4.5%† F(3, 37
on measured variables of endurance performance (P > 0.05). F(3, 37
VO2peak 4.4 ± 1.0 4.9 ± 1.1*** 4.6 ± 0.5
4.7 ± 4.9 4.4 ± 0.8 4.3 ± 9.2 4.8 ± 0.7 4.9 ± 0.7 F(1, 37
[L·min−1 ] further improvements in performance related variables.
10.4 ± 7.9% 1.1 ± 7.6%† −3.7 ± 7.0%††† 2.9 ± 4.5%† F(3, 37
Keywords: lactate threshold, peak power, peak oxygen uptake, time to exhaustion, work economy
F(3, 37
VO2peak -test
INTRODUCTIONHRpeak [bpm] 187 ± 7 improving186 ± 7 of metabolic185

the efficiency ± 9 for energy182 ± 11
key components 180 ± 10 179 ± 9 183 ± 4 183 ± 4 F(1, 37
cycling, and cross-country skiing integrate four conditioning HIIT−0.6 ± 1.9%
has revealed −1.3 ± 2.3%
great improvements in athletic performance −0.2 ± 1.9% 0.3 ± 1.9% F(3, 37
mance. The first conditioning concept is prolonged high-volume time trial performance, VO2peak , maximal and submaximal run- F(3, 37
LApeak
lactate threshold 10.2 ±inter-
(THR); third is low-volume high-intensity 1.7 10.7
individuals ± 1.7
(Laursen 9.6 These
and Jenkins, 2002). ± 1.7 improvements10.2 ± 1.7 9.5 ± 1.6 9.9 ± 2.2 10.1 ± 1.7 9.9 ± 2.0 F(1, 37
[mmol·L ] −1
aforementioned concepts known as “polarized” training (POL). utilization 7.5 ± 20.4%
and the increases in VO2peak (Daussin et al., 2007; 6.4 ± 8.3% 5.3 ± 19.1% −1.0 ± 11.8% F(3, 37
superior in maximizing adaptations and performance. sions of HIIT led to a 7% increase in VO2peak (Stølen et al., F(3, 37
65–75% of peak oxygen uptake (VO2peak ) <80% of peak heart Training at or close to the lactate threshold (LT) (Faude et al.,
rate (HRpeakVO or <2 mmol·L−1 blood lactate38.2
) 2submax ± 5.5
(Laursen and 39.7 to±as5.0
2009), referred 34.8 ±
“threshold training,” 6.1 endurance35.9 ± 6.2
improves 34.7 ± 5.1 33.7 ± 4.4 35.2 ± 4.4 35.3 ± 4.7 F(1, 37
Jenkins, 2002; Seiler and −1
Kjerland, 2006)] and prolonged dura-
−1 performance, particularly in untrained participants (Denis et al.,
[mL·min· kg ]
tion is thought to be a fundamental training concept in preparing 4.6 ±
1984; Londeree, 10.5%
1997). However, Norwegian world-class sprint 3.8 ± 12.0% −2.1 ± 7.8 0.6 ± 9.5% F(3, 37
by increasing stroke and plasma volume and induces molecular to the LT when compared to national-level skiers (Sandbakk F(3, 37
VO2submax 62.4 ± 12.3 59.0 ± 9.8* 54.8 ± 5.0 53.2 ± 5.3 54.9 ± 7.9 56.0 ± 8.1 58.9 ± 8.6 57.7 ± 9.6 F(1, 37
[%VO2peak ] −4.8 ± 7.6% −2.5 ± 10.5% 2.5 ± 11.3 −2.1 ± 7.0% F(3, 37
F(3, 37
rk economy
HRsubmax [bpm] 136 ± 10 135 ± 13 141 ± 13 131 ± 6** 143 ± 3 139 ± 3* 136 ± 7 134 ± 5 F(1, 37
−3.3 ± 6.4% −6.7 ± 4.4% −2.7 ± 1.0 −1.1 ± 3.4% F(3, 37
F(3, 37
Training and Peaking of Gold Medallists
Table 1. General characteristics of athletes included in the study.

Abstract
Purpose:
Subject To describe
Gendertraining variations
Age across the annual cycle in
Height Olympic and World
Weight V_ O2 maxChampion endurance
(ml.kg21.min 21 athletes,
) V_ O2 max (l.min21)and
1 M 28 180 77 92.5 7.13
Methods:
2 ElevenM elite XC skiers26and biathletes 190
(4 male; 2861 82yr, 8565 mL. min 81.9 . kg V_ O2max , 7 6.73
21 21
female, 2564 yr,
21 21 _
7363
3 mL. min M. kg V O2max ) 29 reported one year189of day-to-day training
83 leading up
84.8to the most successful
7.07competition of
their
4 career. Training
M data were divided
28 into periodization
179 and peaking
66 phases and81.2
distributed into training
5.25forms, intensity
zones
5
and endurance
F
activity forms.
23 172 55 72.9 3.90
6
Results: F trained ,80023
Athletes 176 21, including63 ,500 h. year21
h/500 sessions.year 73.6of sport-specific training.
4.64 Ninety-four
percent
7 of all training
F was executed
29 as aerobic endurance
173 training.63Of this, ,90% was
76.6 low intensity training4.81(LIT, below the
first
8 lactate threshold)
F and 10% high
20 intensity training
175 (HIT, above69the first lactate 70.4
threshold) by time. Categorically,
4.83 23% of
training
9
sessionsF were characterized
28
as HIT with primary
166
portions 61executed at or above
69.1
the first lactate turn
4.24
point. Training
10 F 22 162 51 76.0 3.93
11 F 30 169 64 71.4
volume, frequency and intensity remained unchanged from pre-peaking to peaking period, but there was 4.60a 32615% (P,
.01)
Meanvolume reduction from the 2861
6 SD, Male preparation period to peaking phase.
18566 7768 85.165.2 6.560.9
Mean 6 SD, Female 2564 17065 6166 72.962.8 4.460.4
previously reported
Values are reported training
from the analyzedpatterns
year in theofcurrent
elite study.
endurance athletes. During the competition phase, training became more
doi:10.1371/journal.pone.0101796.t001
successful
(skiing, competition.
roller-skiing, running, cycling etc.), and intensity zone, as and female athlete data are merged, as a Mann-Whitney U Test
Abstract
Purpose: To describe training variations across the annual cycle in Olympic and World Champion endurance athletes, and
Methods: Eleven elite XC skiers and biathletes (4 male; 2861 yr, 8565 mL. min21. kg21 V_ O2max , 7 female, 2564 yr,
7363 mL. min21. kg21 V_ O2max ) reported one year of day-to-day training leading up to the most successful competition of
their career. Training data were divided into periodization and peaking phases and distributed into training forms, intensity
zones and endurance activity forms.
Results: Athletes trained ,800 h/500 sessions.year21, including ,500 h. year21 of sport-specific training. Ninety-four
percent of all training was executed as aerobic endurance training. Of this, ,90% was low intensity training (LIT, below the
first lactate threshold) and 10% high intensity training (HIT, above the first lactate threshold) by time. Categorically, 23% of
training sessions were characterized as HIT with primary portions executed at or above the first lactate turn point. Training
volume, frequency and intensity remained unchanged from pre-peaking to peaking period, but there was a 32615% (P,
.01) volume reduction from the preparation period to peaking phase.
previously reported training patterns of elite endurance athletes. During the competition phase, training became more
successful competition.
Conclusión
Distribución+Óp.ma+Rela.va+de+la+Intensidad+del+Entrenamiento+
Conclusiones (1/2)
• Parecen!exisWr!dos!modelos!
ópWmos!para!producir!las!
%!de!Wempo!de!entrenamiento!
mayores!adaptaciones!de!
rendimiento!en!resistencia,!
un!modelo!“entre!umbrales”!
para!Población!General!
(poco!acWva)!y!otro!
“Polarizado”!para!
deporWstas!entrenados! 1 !2 !3!
Fase!de!Intensidad!!
Conclusión
Distribución+Óp.ma+Rela.va+de+la+Intensidad+del+Entrenamiento+
Conclusiones (2/2)
• Determinar!cuál!es!el!grado!
de!“entrenado”!para!
considerar!qué!modelo!
resulta!ópWmo!es!uno!de!los!
retos!pendientes,!así!como!
las!zonas!de!intensidad!
dentro!de!la!fase!III!y!las! 3
Adaptación Fatiga Recuperación
1
cargas!totales!ópWmas!por!
3 1
Recuperación
2 0
niveles!y!deportes! 2
1
-1
-1
1 -2
0 -2
24-jun
1-jul
8-jul
15-jul
22-jul
29-jul
5-ago
12-
19-
26-
2-sep
9-sep
16-sep
23-sep
30-sep
7-oct
i as! ! !
G rac
[email protected]
www.allinyourmind.es

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• INTENSIDAD!

Successful endurance training involves the manipulation of training intensity,

UNICATIONS A. Franklin, Ph.D., FACSM; Michael J. Lamonte, Ph.D

Quantity and Quality of 1334

Exercise for Developing

Adults: Guidance for

A. Franklin, Ph.D., FACSM; Michael J. Lamonte, Ph.D

HOW MUCH PHYSICAL SUMMARY ACTIVITY IS

1334 specific amount

studies have supported Adults.’’a The dose–response relationship

tween chronic physical activity

(155,372), such that greater of daily living benefit is associated with

about 150 minIwkj1) is associated with lower rates of CVD

Sportscience 13, 32-53, 2009

combination of moderate- and vigorous-intensity exercise to achieve a total

y during cardiorespiratory exercise:

ng moderately (173). Therefore, for

nd many laboratory studies provid-

may affect the training responses to a

or obese postmenopausal women

fixed intensity (50%V̇O2max) in

ity has been shown to result in

te measures can result in misclassi-

ensity include caloric expenditure

on fitness and biomarkers of dis-

ficial effects of exercise have clas-

e-living compared with laboratory

ng volumes as low as one-half of the

pectively). A dose–response effect

ation—error is greater when using

s was observed, and modest im-

ctively; or approximately 330, 840,

sity (e.g., moderate, vigorous) be-

ume. A preliminary report suggests

er individual factors such as body

erson working at the same absolute

ratory fitness (4%–8%) occurred at

Alta Intensidad: Riesgos y

Baja Intensidad: Falta de tiempo

NOVATO AVANZADO EXPERTO

Sportscience 13, 32-53, 2009

Zona!I! Zona!II! Zona!III!

Evidencia científica equilibrio

Training Intensities of Elite Endurance Athletes

Spencer MR, Gastin PB, Payne WR. NSA 11:59-65, 1996

hreshold training, etc.,

Do Elite Endurance Athletes Report

VT1, VT2 – Davis J, 1985

TOTAL: X= 107 h, 2 m y 2 s (± 14:59:01),

% DEL TIEMPO EMPLEADO EN ENTRENAMIENTO

100 71 ±9,9 21 ±8,5 7,5 ±2,0 11,1 ±1,4

DS entre todas (p<0,05)

zona Entrenamiento Competición

DS entre todas (p<0,05)

VO2 MAX 0,90 0,83

KMS FASE I 0,62 0,12 (*)

(*) 0,94 si se excluye corredor con peor resultado largo

Total training time in zone 1 (min)

850 y = 897 – 0.024 (x) (R = - 0.792; P = 0.06)

Total training time in zone 1 (min)