Moderately high intensity running training programs

These findings indicate that the TID in triathlon-training is often more moderate or LT2-based, and not polarized ( MuГ±oz et al., 2014). In polarized TID, athletes spent approximately 75вЂ“90% of their training volume below the LT1, 0вЂ“5% between LT1 and LT2, and 5вЂ“20% at intensities above LT2 ( Treff et al., 2019). Key interval-sessions are often around LT2 intensity levels.Д¬onsensus about race intensity in a triathlon is lacking because some parts of the race are performed close to intensity above LT2 intensity ( Hausswirth and Brisswalter, 2008 Cejuela, 2009). Moderate-intensity sessions comprise competition-specific intensity levels in a short-distance triathlon. In a long-distance triathlon, the race intensity is closer to or slightly below your first lactate threshold (LT1) ( MuГ±oz et al., 2014). In a short-distance triathlon, most of the race intensity is close to or slightly below the second lactate threshold (LT2) ( Zhou et al., 1997). Studies reveal that the right balance between low-intensity training (LIT) and high-intensity training (HIT) sessions over a 6вЂ“12 week period can improve performance compared to sessions limited to either low intensity or high intensity ( Laursen, 2010). However, more studies in larger and more highly trained subjects are needed.ДЄdequate training scheduling including traditional, undulating, or block periodization is of paramount importance for performance peaking in endurance athletes ( Bompa and Haff, 2009 Issurin, 2016). We did not observe statistically significant time Г— group interaction effects in any of the performance outcomes between both groups.Д¬onclusion: Polarized TID in moderately trained triathletes did not prove to be superior compared to a more moderate TID. Results: Both groups notably improved their lactate threshold 2 (+2.8 В± 5.1 %, p = 0.026) and peak (+5.4 В± 6.2 %, p = 0.002) running performance. We applied the polarization index of >2 in INT (2.1 В± 0.4) and <1 in CON (0.9 В± 0.3). Average training hours and anthropometric data did not indicate any differences between CON and INT during the study period. INT used polarized training intensity distribution (TID), with either LIT or high-intensity training (HIT). CON employed a moderate TID with either medium-intensity (MIT) or low-intensity training (LIT). The participants underwent incremental cycling and running testings before and after the intervention period to assess performance indices until objective exhaustion. We used the minimization method (Strata: gender, age competition times, training volumes) to allocate the groups. Methods: Fifteen moderately trained triathletes were either assigned to an intervention group (INT, n = 7, 2 females/5 males, Age: 29.1 В± 7.6) or a control group (CON, n = 8, 2 females/6 males, Age: 30.3 В± 6.1). This pilot study examined 6 weeks of training-macrocycle using polarized intensity distribution compared to moderate TID and itвЂ™s effects on sub-maximal and maximal performance indices during running and cycling. There is still a lack of evidence as to which program is more beneficial during triathlete training.

Short-distance triathletes, however, perform most of their competition-specific training around moderate-intensity intervals. Department of Intervention Research in Exercise Training, German Sport University, Cologne, GermanyД«ackground: Previous research indicates that polarized training-intensity-distribution (TID) programs could enhance endurance performance.Golo RГ¶hrken *, Steffen Held and Lars Donath *

Moderately high intensity running training programs