Does Polarized Training Improve Performance in Recreational Runners?

Muñoz, Iker; Seiler, Stephen; Bautista, Javier; España, Javier; Larumbe, Eneko; Esteve-Lanao, Jonathan

doi:10.1123/ijspp.2012-0350

Cited by 86 publications

(94 citation statements)

References 25 publications

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“…Critically, the distribution ratio is often based on different methods (time-based allocation vs. categorical allocation) and athletes at different levels, making comparisons across studies difficult. While our sample athletes employed a nationally standardized 5-zone aerobic intensity scale, we chose to convert their training data to the same 3-zone intensity scale, anchored around VT 1 /LT 1 and VT 2 /LT 2 , that has been most frequently used in research on training intensity distribution [10][11][12][21][22][23][24] , as well as intensity distribution during long single-day 13 and multi-day events [4][5] .…”

Section: Discussionmentioning

confidence: 99%

“…No study since has systematically quantified TID derived from three different methods in highly trained athletes. The TID of endurance athletes has received increased attention in both descriptive [1][2][3][6][7][8][9][10][11][12][13]18,20 and experimental studies [21][22][23] as well as recent reviews 24,25 . Because these three methods are used interchangeably there can be confusion regarding interpretation of training data, although the problem has been discussed 12 .…”

Section: (Figure 1)mentioning

confidence: 99%

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From Heart-Rate Data to Training Quantification: A Comparison of 3 Methods of Training-Intensity Analysis

Sylta¹,

Tønnessen²,

Seiler³

2014

International Journal of Sports Physiology and Performance

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From heart rate data to training quantification: a comparison of three methods of training intensity analysisThe proportion of training in zone 1, zone 2 and zone 3 was quantified using total training time or frequency of sessions, and simple conversion factors across different methods were calculated. Results: Comparing the TIZ and SG/TIZ methods, 96.1 and 95.5 % respectively of total training time was spent in zone 1 (P < .001), with 2.9/3.6 and 1.1/0.8 % in zones 2/3 (P < .001). Using SG, this corresponded to 86.6 % zone 1 and 11.1/2.4 % zone 2/3 sessions. Estimated conversion factors from TIZ or SG/TIZ to SG and vice versa, were 0.9/1.1 respectively in the low intensity training (LIT) range (zone 1), and 3.0/0.33 in the high intensity training (HIT) range (zone 2 & 3). Conclusions: This study provides a direct comparison and practical conversion factors across studies employing different methods of TID quantification associated with the most common HR based analysis methods.

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Section: Discussionmentioning

confidence: 99%

Section: (Figure 1)mentioning

confidence: 99%

From Heart-Rate Data to Training Quantification: A Comparison of 3 Methods of Training-Intensity Analysis

Sylta¹,

Tønnessen²,

Seiler³

2014

International Journal of Sports Physiology and Performance

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“…There are a number of prospective and intervention studies in cycling (Neal et al, 2013), running (Esteve-Lanao et al, 2007; Muñoz et al, 2014), different endurance disciplines (Stöggl and Sperlich, 2014), as well as retrospective studies in speed skating (Yu et al, 2012), running (Billat et al, 2001), and cross-country skiing (Seiler and Kjerland, 2006), reporting the superiority of a POL TID compared to other TIDs.…”

Section: Introductionmentioning

confidence: 99%

Training Intensity Distribution and Changes in Performance and Physiology of a 2nd Place Finisher Team of the Race across America Over a 6 Month Preparation Period

et al. 2016

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Aim: To monitor the training intensity distribution (TID) and the development of physiological and performance parameters.Methods: During their preparation period for the RAAM, 4 athletes (plus 1 additional backup racer) performed 3 testing sessions; one before, one after 3, and one after 6 months of training. VO2max, maximal rate of lactate accumulation (dLa/dtmax), critical power, power output at lactate minimum (MLSSP), peak and mean power output during a sprint test, heart rate recovery, isometric strength, jumping height, and body composition were determined. All training sessions were recorded with a power meter. The endurance TID was analyzed based on the time in zone approach, according to a classical 3-zone model, including all power data of training sessions, and a power specific 3-zone model, where time with power output below 50% of MLSSP was not considered.Results: The TID using the classical 3-zone model reflected a pyramidal TID (zone 1: 63 ± 16, zone 2: 28 ± 13 and zone 3: 9 ± 4%). The power specific 3-zone model resulted in a threshold-based TID (zone 1: 48 ± 13, zone 2: 39 ± 10, zone 3: 13 ± 4%). VO2max increased by 7.1 ± 5.3% (P = 0.06). dLa/dtmax decreased by 16.3 ± 8.1% (P = 0.03). Power output at lactate minimum and critical power increased by 10.3 ± 4.1 and 16.8 ± 6.2% (P = 0.01), respectively. No changes were found for strength parameters and jumps.Conclusion: The present study underlines that a threshold oriented TID results in only moderate increases in physiological parameters. The amount of training below 50% of MLSSp (~28% of total training time) is remarkably high. Researchers, trainers, and athletes should pay attention to the different ways of interpreting training power data, to gain realistic insights into the TID and the corresponding improvements in performance and physiological parameters.

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“…The concept to combine turn point derived intensities and optimized durations may be specifically interesting with respect to the new polarized training concept (Seiler and Kjerland, 2006; Seiler, 2010; Muñoz et al, 2014a,b; Tønnessen et al, 2014) where 80–90% of training volume is set below LTP 1 /VT 1 and up to 22% above LTP 2 /VT 2 with very low volumes between both thresholds. It is, however, important to note that some authors also use fixed reference values for lactate such as 2 and 4 mmol.l −1 (Seiler and Kjerland, 2006; Guellich et al, 2009; Orie et al, 2014) which may overestimate the volume especially for the low intensity volumes.…”

Section: Discussionmentioning

confidence: 99%

“…However, threshold or turn point concepts are suggested to be the gold standard for exercise intensity prescription in practice (Meyer et al, 2005) although still critically discussed (Mann et al, 2013). Actually, most authors agree to set training intensities by a three phase and two threshold model (Meyer et al, 2005; Hofmann and Tschakert, 2010) indicated by a first lactate (LT 1 /LTP 1 ) or ventilatory (VT 1 ) and a second lactate (LT 2 /LTP 2 ) or ventilatory (VT 2 ) threshold or turn point which has been successfully integrated into the practice (Seiler and Kjerland, 2006; Seiler, 2010; Algrøy et al, 2011; Muñoz et al, 2014a,b; Tønnessen et al, 2014, 2015). Figure 1 shows an example of the time course of selected variables and the according turn points LTP 1 /VT 1 and LTP 2 /VT 2 for a trained cyclist.…”

Section: Prescription Of Intensitymentioning

confidence: 99%

Intensity- and Duration-Based Options to Regulate Endurance Training

Hofmann

Tschakert

2017

Front. Physiol.

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The regulation of endurance training is usually based on the prescription of exercise intensity. Exercise duration, another important variable of training load, is rarely prescribed by individual measures and mostly set from experience. As the specific exercise duration for any intensity plays a substantial role regarding the different kind of cellular stressors, degree, and kind of fatigue as well as training effects, concepts integrating the prescription of both intensity and duration within one model are needed. An according recent approach was the critical power concept which seems to have a physiological basis; however, the mathematical approach of this concept does not allow applying the three zones/two threshold model of metabolism and its different physiological consequences. Here we show the combination of exercise intensity and duration prescription on an individual basis applying the power/speed to distance/time relationship. The concept is based on both the differentiation of intensities by two lactate or gas exchange variables derived turn points, and on the relationship between power (or velocity) and duration (or distance). The turn points define three zones of intensities with distinct acute metabolic, hormonal, and cardio-respiratory responses for endurance exercise. A maximal duration exists for any single power or velocity such as described in the power-duration relationship. Using percentages of the maximal duration allows regulating fatigue, recovery time, and adaptation for any single endurance training session. Four domains of duration with respect to induced fatigue can be derived from maximal duration obtained by the power-duration curve. For any micro-cycle, target intensities and durations may be chosen on an individual basis. The model described here is the first conceptual framework of integrating physiologically defined intensities and fatigue related durations to optimize high-performance exercise training.

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Does Polarized Training Improve Performance in Recreational Runners?

Abstract: Polarized training can stimulate greater training effects than between-thresholds training in recreational runners.

Cited by 86 publications

References 25 publications

From Heart-Rate Data to Training Quantification: A Comparison of 3 Methods of Training-Intensity Analysis

From Heart-Rate Data to Training Quantification: A Comparison of 3 Methods of Training-Intensity Analysis

Training Intensity Distribution and Changes in Performance and Physiology of a 2nd Place Finisher Team of the Race across America Over a 6 Month Preparation Period

Intensity- and Duration-Based Options to Regulate Endurance Training

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