Duration 8:40
The Most Effective Endurance Training Method - The Science Explained
Published 25 Jul 2020
What training intensity distribution shows better results? This video discusses the current evidence surrounding threshold, polarised, and pyramidal training models commonly used by endurance athletes. The small evidence-base of this topic remains an issue with regards to establishing a confident consensus, and therefore future videos are planed once more evidence emerges. Disclaimers: To Know Sport is not a doctor or a medical professional. Before starting any new diet and/or exercise program please check with your doctor. Use of this information (in the video) is strictly at your own risk. Any recommendations made are not intended to diagnose, treat, cure, or prevent any disease. The content in the video is for educational and informational purposes regarding the scientific evidence base on exercise and nutritional topics for healthy adults. To Know Sport will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death. Science is frequently based on average results, therefore due to person-to-person variability, individual results are not guaranteed and may vary. References Stöggl, T. and Sperlich, B., 2014. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Frontiers in physiology, 5, p.33. Hydren, J.R. and Cohen, B.S., 2015. Current scientific evidence for a polarized cardiovascular endurance training model. The Journal of Strength & Conditioning Research, 29(12), pp.3523-3530. Stöggl, T.L. and Sperlich, B., 2015. The training intensity distribution among well-trained and elite endurance athletes. Frontiers in physiology, 6, p.295. Gordon, D., Wightman, S., Basevitch, I., Johnstone, J., Espejo-Sanchez, C., Beckford, C., Boal, M., Scruton, A., Ferrandino, M. and Merzbach, V., 2017. Physiological and training characteristics of recreational marathon runners. Open access journal of sports medicine, 8, p.231. Seiler, S., 2010. What is best practice for training intensity and duration distribution in endurance athletes?. International journal of sports physiology and performance, 5(3), pp.276-291. Milanović, Z., Sporiš, G. and Weston, M., 2015. Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO 2max improvements: a systematic review and meta-analysis of controlled trials. Sports medicine, 45(10), pp.1469-1481. Bacon, A.P., Carter, R.E., Ogle, E.A. and Joyner, M.J., 2013. VO 2 max trainability and high intensity interval training in humans: a meta-analysis. PloS one, 8(9), p.e73182. Kenneally, M., Casado, A. and Santos-Concejero, J., 2018. The effect of periodization and training intensity distribution on middle-and long-distance running performance: a systematic review. International Journal of Sports Physiology and Performance, 13(9), pp.1114-1121. Neal, C.M., 2011. Training intensity distribution, physiological adaptation and immune function in endurance athletes. Kenneally, M., Casado, A., Gomez-Ezeiza, J. and Santos-Concejero, J., 2020. Training Intensity Distribution analysis by Race Pace vs. Physiological approach in World-Class middle-and long-distance runners. European Journal of Sport Science, (just-accepted), pp.1-23. Plews, D., Polarised to Pyramidal Training Intensity Distribution: The Principle of Specificity is Key. Available at: https://www.trizone.com.au/20180314/polarised-to-pyramidal-training-intensity-distributions-the-principle-of-specificity-is-key/
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A point on race pace %.
I do a lot of indoor rowing and a lot of programmes work off race pace for your 2k time. Lots of people report back that they have had good improvements working off this system.
I do think I a lot of newer rowers use this program and the more experience (from my experience and talking to others) tend to drift towards doing more zone 1 training and high intensity intervals. ... 3
It's never about one specific session, it's about the training program as a whole. If you miss two full weeks through injury in the middle of a 12 week program to go for a PB then you might as well forget about it and regroup for another race. Often, an injury during an interval session or race pace run has its roots in needlessly overcooking the lesser intense runs on a regular basis - it all adds up to push you over the edge. HR training to temper your intensity on those slower runs (especially when you are feeling great!) can save you from this heartache. ... 9
Well presented content, simply explained, keep it up !
I subscribed ! 1
Informative and out of assumptions. Purely based on research!
By the way...my Garmin has 5 different heart rate intensity zones. I prefer training by effort rather than pace - another reason I enjoyed watching this video. ... 1
Around 2 months back I heard about the 80/20 easy runs split and HR training method. I tried it and it's working magic for me. Infact all my life I was told that easy runs was for old people and those who can't run so I actually never ran an easy run.
I'm not a complete beginner but I've been very inconsistent. Only recently, I finally decided to be Consistent, fking Consistent! coz I got tired of sucking at it I guess ;)
But I simply started without any research, mostly to avoid procrastinating again. Was a mess as I ran based on my mood from zone 2 to maxing out. Barely managed 4-6km and had to rest every other day due to burnout.
When I finally tried out the so called easy runs that supposedly every elite endurance runner does, my distance increased to 8km immediately. That run was life changing as I never felt so nice after a run. I didn't even need to rest so I went the whole week, then the next week too.
Ran a half marathon the 3rd week for the first time in my life. After a day of rest got back to 8km for another week and then 14km for the next.
Found that I was pushing myself so dropped to 12km. And now, I'm comfortably doing 12 everyday without rest. My warm up and cool down session is strict so that might be what helped me adapt so quickly to my distance pretty much tripling in 2 months.
That said, it's just easy runs currently as I want to build my aerobic base and get my body used to running daily. Not to mention, my progress is probably too fast so don't want to burden myself with anything else.
After about 3 months which should be my 6th month of consistent running, I'm planning to incorporate some zone 3 again, likely going with the polarised split.
Well, just wanted to say Thank you. There are many people who live under a rock their whole lives, some like myself are still in some prehistoric iceberg. So accidently coming across videos like these can often be life altering.
Those that are well-researched and explained in simple terms, even moreso. ... 24