Endurance training is a complex process that requires careful planning and execution to optimise performance and avoid burnout.
Among the various training methodologies, polarised, pyramidal, and combined training periodisations have gained significant attention for their effectiveness in enhancing endurance.
Each approach has unique characteristics and benefits. In this blog, we'll explore these three training periodisations and provide guidance on how endurance athletes can integrate them into their training programs.
Understanding Training Periodisation
Training periodisation refers to the systematic planning of athletic training, aiming to peak performance at specific times. It involves dividing the training cycle into distinct phases, each with its own goals, intensity, and volume.
1. Polarised Training
Polarised training involves spending the majority of training time at low intensities, with a smaller portion at high intensities, and minimal time in the moderate intensity zone. This approach contrasts sharply with traditional methods that emphasize a lot of moderate-intensity training.
Distribution:
Low Intensity (Zone 2): 70-80% of training time.
Moderate Intensity (Zone 3): 0-10% of training time.
High Intensity (Zone 4+): 15-20% of training time.
Benefits:
Enhanced Aerobic Capacity: Long, slow sessions improve the aerobic base.
Improved VO2 Max: High-intensity intervals boost maximum oxygen uptake.
Reduced Injury Risk: Lower overall training intensity can decrease the risk of overuse injuries.
Example Integration:
Base Phase (8-12 weeks): Focus on low-intensity endurance workouts. Include one high-intensity interval session per week.
Build Phase (8 weeks): Increase the frequency of high-intensity sessions to twice per week while maintaining the bulk of training at low intensity.
Peak Phase (4 weeks): Maintain the polarised approach, tapering volume while keeping intensity high in specific workouts.
2. Pyramidal Training
Pyramidal training, as the name suggests, has a broad base of low-intensity training, a moderate amount of mid-intensity training, and a small amount of high-intensity training.
This approach creates a pyramid-like distribution of training intensities.
Distribution:
Low Intensity (Zone 2): 60-70% of training time.
Moderate Intensity (Zone 3): 20-30% of training time.
High Intensity (Zone 4+): 10-15% of training time.
Benefits:
Balanced Development: Provides a good mix of endurance, speed, and strength.
Improved Lactate Threshold: Moderate-intensity work helps to raise the lactate threshold, enabling better performance at higher intensities.
Variety: The mix of intensities can make training more engaging and reduce monotony.
Example Integration:
Base Phase (8-12 weeks): Emphasise low-intensity sessions with one or two moderate-intensity workouts per week.
Build Phase (8 weeks): Introduce high-intensity intervals, while maintaining a balance between low and moderate intensities.
Peak Phase (4 weeks): Reduce volume slightly, but keep a mix of intensities to ensure readiness for competition.
3. Combined Training
Combined training blends elements of both polarized and pyramidal approaches, aiming to leverage the benefits of both. This method can be customised based on the athlete’s specific needs and responses to training.
Distribution:
Low Intensity (Zone 2): 65-75% of training time.
Moderate Intensity (Zone 3): 15-20% of training time.
High Intensity (Zone 4+): 10-15% of training time.
Benefits:
Flexible Approach: Allows for adaptability based on performance data and individual response to training.
Comprehensive Development: Targets aerobic capacity, lactate threshold, and VO2 max.
Customisation: Can be tailored to fit the specific demands of different endurance sports and individual athlete needs.
Example Integration:
Base Phase (8-12 weeks): Majority of workouts at low intensity with a balanced inclusion of moderate-intensity sessions.
Build Phase (8 weeks): Increase the frequency of high-intensity intervals while keeping a steady mix of low and moderate intensities.
Peak Phase (4 weeks): Adjust volume and intensity based on race proximity, maintaining a varied intensity approach.
Integrating Periodisation into Training Programs
1. Assessment and Planning:
Initial Assessment: Evaluate current fitness levels, strengths, and weaknesses. Use tools like VO2 max testing, lactate threshold assessments, and heart rate variability (HRV) monitoring.
Goal Setting: Define short-term and long-term goals. This helps in selecting the appropriate periodisation strategy.
2. Structuring Phases:
Base Phase: Focus on building an aerobic base. Polarized training is highly effective here, with long, slow endurance sessions and occasional high-intensity efforts.
Build Phase: Enhance specific fitness components like lactate threshold and VO2 max. Pyramidal or combined training can be beneficial, incorporating a mix of intensities.
Peak Phase: Tapering volume while maintaining intensity to sharpen race-day readiness. Adjust the mix of training intensities based on how the body is responding.
3. Monitoring and Adaptation:
Regular Monitoring: Track performance metrics, recovery status, and subjective feedback. Use wearable technology for data collection.
Adjustments: Be flexible and ready to adjust the training plan based on data and athlete feedback. Modify intensity, volume, and recovery as needed.
4. Recovery and Adaptation:
Recovery Strategies: Incorporate active recovery, proper nutrition, hydration, and sleep into the training plan. Regularly scheduled rest days are crucial.
Adaptation Periods: Allow the body to adapt to increased training loads by incorporating easier weeks every 3-4 weeks, often referred to as "deload" weeks.
5. Periodisation for Different Athletes:
Beginners: Start with a pyramidal approach to build a broad base of fitness and gradually introduce polarised elements as fitness improves.
Intermediate Athletes: Utilise a combined approach to balance different training intensities and continue progressive overload.
Advanced Athletes: Implement polarised training to maximise aerobic efficiency and high-intensity adaptations, with occasional pyramidal phases for variety and balanced development.
Polarised, pyramidal, and combined training periodisations each offer unique advantages for endurance athletes.
By understanding and integrating these approaches into their training programs, athletes can optimise their performance, enhance their aerobic capacity, and achieve a balanced development of endurance, strength, and speed.
Regular assessment, flexible adaptation, and a focus on recovery are essential components of successful training periodisation, ensuring sustained progress and peak performance on race day.
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