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Summary: Getting the Intensity Balance Right • Athletes respond individually to training. However, available evidence points to some general guidelines for successful integration of volume and intensity in the endurance training process. • An ~ 80-20 ratio of LOW to ThT/HIT intensity training is common and apparently gives excellent long-term results among endurance athletes. • Frequent low intensity (‡ 2 mM blood lactate), longer duration training is effective in stimulating physiological adaptations, particularly peripheral adaptations. • The idea of a dichotomous physiological impact of HIT and LIT is probably exaggerated, as both methods seems to generate overlapping physiological adaptation profiles and are likely complementary. • At a high performance level, you cannot shortcut the need for a high training volume with large increases in intensity. • HIT is a critical component of the training of all successful endurance athletes. About 2 HIT training sessions per week seems to strike a good balance between positive effects and stress load. • Within the HIT range, accumulating training minutes at 90% of V02max appears to be as or even more effective and somewhat less stressful than training shorter sessions at 95-100% VO2max. • An established basic endurance base built from high volumes of training may be an important precondition for tolerating and responding well to a substantial increase in training intensity over the short term. • The transition from the preparation to transition phase of training is marked by modest reductions in total training volume, and a careful increase in the amount of training performed above the lactate threshold. • Greater polarization of training intensity characterizes this transition; HIT training is increased and intensified but LIT gets easier.
© Copyright 2012 Endurance Training - Science and Practice. Veröffentlicht von Inigo Mujika. Alle Rechte vorbehalten.