Polarized Training Is Optimal for Endurance Athletes: Response to Burnley, Bearden, and Jones

Foster, Carl; Casado, Arturo; Esteve-Lanao, Jonathan; Haugen, Thomas; Seiler, Stephen

doi:10.1249/mss.0000000000002923

Cited by 3 publications

(4 citation statements)

References 21 publications

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“…33,45 In addition, several experts in endurance training have debated recently about which TID approaches could be better for endurances athletes. [46][47][48][49] It seems that large volumes of LIT (zone 1) are key to performance enhancement in endurance sports. However, it appears that the distribution of zones 2 and 3 of both approaches (used during endurance training periodization) will depend on the training phase or cycle, and the duration/distance of the event in competition.…”

Section: Discussionmentioning

confidence: 99%

Training Periodization, Intensity Distribution, and Volume in Trained Cyclists: A Systematic Review

Galán-Rioja

Ravé

González-Mohíno

et al. 2023

International Journal of Sports Physiology and Performance

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A well-planned periodized approach endeavors to allow road cyclists to achieve peak performance when their most important competitions are held. Purpose: To identify the main characteristics of periodization models and physiological parameters of trained road cyclists as described by discernable training intensity distribution (TID), volume, and periodization models. Methods: The electronic databases Scopus, PubMed, and Web of Science were searched using a comprehensive list of relevant terms. Studies that investigated the effect of the periodization of training in cyclists and described training load (volume, TID) and periodization details were included in the systematic review. Results: Seven studies met the inclusion criteria. Block periodization (characterized by employment of highly concentrated training workload phases) ranged between 1- and 8-week blocks of high-, medium-, or low-intensity training. Training volume ranged from 8.75 to 11.68 h·wk–1 and both pyramidal and polarized TID were used. Traditional periodization (characterized by a first period of high-volume/low-intensity training, before reducing volume and increasing the proportion of high-intensity training) was characterized by a cyclic progressive increase in training load, the training volume ranged from 7.5 to 10.76 h·wk–1, and pyramidal TID was used. Block periodization improved maximum oxygen uptake (VO2max), peak aerobic power, lactate, and ventilatory thresholds, while traditional periodization improved VO2max, peak aerobic power, and lactate thresholds. In addition, a day-by-day programming approach improved VO2max and ventilatory thresholds. Conclusions: No evidence is currently available favoring a specific periodization model during 8 to 12 weeks in trained road cyclists. However, few studies have examined seasonal impact of different periodization models in a systematic way.

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Section: Discussionmentioning

confidence: 99%

Training Periodization, Intensity Distribution, and Volume in Trained Cyclists: A Systematic Review

Galán-Rioja

Ravé

González-Mohíno

et al. 2023

International Journal of Sports Physiology and Performance

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“…Alternative approaches to “polarized training” have been proposed, such as pyramidal or “threshold” training intensity distributions. At present, and to the best of our knowledge, there are no studies that demonstrate that adherence to a polarized training program produces superior outcomes compared with the pyramidal training programs athletes typically practice or other possible training models ( 116 , 132 – 134 ). Indeed, polarized training per se seems totally incompatible with the principle of training specificity, a cornerstone of any training program.…”

Section: Optimizing Training Adaptations To Enhance Athletic Performancementioning

confidence: 95%

“…It has been hypothesized that a polarized approach to training, in which 75–80% of total training volume is performed at low intensities with 10–15% performed at supramaximal intensities, may be the optimal training intensity distribution for elite athletes who compete in intense endurance-based events ( 131 ). However, this practice has recently been questioned and debated ( 116 , 132 – 134 ). Alternative approaches to “polarized training” have been proposed, such as pyramidal or “threshold” training intensity distributions.…”

Section: Optimizing Training Adaptations To Enhance Athletic Performancementioning

confidence: 99%

“…It might be advisable to be aware of possible limitations and keep an open mind vis-à-vis alternative interpretations, study-specific bias, and system complexity surpassing simplistic explanations. For example, there most likely is more than one cause for muscle fatigue ( 833 ); satellite cell recruitment might be important for hypertrophy in some but not all cases ( 658 ); the relative contribution of training intensity and volume on mitochondrial function in muscle might be very context-dependent ( 104 , 105 ) as is the relative contribution of muscle hypertrophy to gains in strength ( 834 , 835 ); and polarized or pyramidal intensity distributions might be optimal for performance enhancement ( 116 , 132 – 134 ). Even “established principles,” “dogmas,” and “laws” should constantly be questioned, validated, and refined.…”

Section: Summary Conclusion and Perspectivesmentioning

confidence: 99%

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The molecular athlete: exercise physiology from mechanisms to medals

Furrer

Hawley

Handschin

2023

Physiological Reviews

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Human skeletal muscle demonstrates remarkable plasticity, adapting to numerous external stimuli including the habitual level of contractile loading. Accordingly, muscle function and exercise capacity encompass a broad spectrum, from inactive individuals with low levels of endurance and strength, to elite athletes who produce prodigious performances underpinned by pleiotropic training-induced muscular adaptations. Our current understanding of the signal integration, interpretation and output coordination of the cellular and molecular mechanisms that govern muscle plasticity across this continuum is incomplete. As such, training methods and their application to elite athletes largely rely on a "trial and error" approach with the experience and practices of successful coaches and athletes often providing the bases for "post hoc" scientific enquiry and research. This review provides a synopsis of the morphological and functional changes along with the molecular mechanisms underlying exercise adaptation to endurance- and resistance-based training. These traits are placed in the context of innate genetic and inter-individual differences in exercise capacity and performance, with special considerations given to the ageing athletes. Collectively, we provide a comprehensive overview of skeletal muscle plasticity in response to different modes of exercise, and how such adaptations translate from "molecules to medals".

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Effect of Polarized Training on Cardiorespiratory Fitness of Untrained Healthy Young Adults: A Randomized Control Trial with Equal Training Impulse

Chiang¹,

Chen²,

Lin³

et al. 2023

jsportscimed

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To explore the effects of 8-week polarized training (POL), high-intensity interval training (HIIT), and threshold training (THR) interventions on the cardiorespiratory fitness (CRF) of untrained healthy young adults. This study recruited 36 young adults and randomly assigned them to POL, HIIT, THR, or control (CG) groups to undergo an 8-week training intervention. The training impulse applied to all three intervention groups was identical. The training intensity was divided into Zone 1, 2, and 3 (Z1, Z2 and Z3) on the basis of the ventilatory thresholds (VT). The weekly training intensity distribution for POL was 75% of Z1 and 25% of Z3; HIIT was 100% of Z3 and THR was 50% of Z1 and 50% of Z2. Each group underwent Bruce protocol testing and supramaximal testing before, during, and after the intervention; relevant CRF parameters were assessed. 8 weeks of POL and HIIT significantly increased VT2 (p < 0.05); 8 weeks of POL, HIIT, THR and significantly increased VO2max and TTE (p < 0.05). The effect size of POL in relation to VO2max and TTE improvements was greater than that of HIIT and THR (g = 2.67 vs. 1.26 and 1.49; g = 2.75 vs. 2.05 and 1.60). Aerobic training models with different intensity distributions have different time effects on improving CRF. Relative to HIIT and THR, POL improved more variables of CRF. Therefore, POL is a feasible aerobic training method for improving CRF.

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Polarized Training Is Optimal for Endurance Athletes: Response to Burnley, Bearden, and Jones

Cited by 3 publications

References 21 publications

Training Periodization, Intensity Distribution, and Volume in Trained Cyclists: A Systematic Review

Training Periodization, Intensity Distribution, and Volume in Trained Cyclists: A Systematic Review

The molecular athlete: exercise physiology from mechanisms to medals

Effect of Polarized Training on Cardiorespiratory Fitness of Untrained Healthy Young Adults: A Randomized Control Trial with Equal Training Impulse

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