The Effect of Different High-Intensity Periodization Models on Endurance Adaptations.

Research paper by Øystein Ø Sylta, Espen E Tønnessen, Daniel D Hammarström, Jørgen J Danielsen, Knut K Skovereng, Troels T Ravn, Bent R BR Rønnestad, Øyvind Ø Sandbakk, Stephen S Seiler

Indexed on: 15 Jun '16Published on: 15 Jun '16Published in: Medicine and science in sports and exercise


To compare the effects of three different high intensity training (HIT) models, balanced for total load but differing in training plan progression, on endurance adaptations.Sixty-three cyclists (peak oxygen uptake (V˙O2peak) 61.3±5.8 mLkgmin) were randomized to three training groups and instructed to follow a 12-wk training program consisting of 24 interval sessions, a high volume of low intensity training (LIT), and laboratory testing. Increasing HIT (INC) group (n=23) performed interval training as 4x16-min in wk 1-4, 4x8-min in wk 5-8 and 4x4-min in wk 9-12. Decreasing HIT (DEC) group (n=20) performed interval sessions in the opposite mesocycle order as INC, and mixed HIT (MIX) group (n=20) performed the interval prescriptions in a mixed distribution in all mesocycles. Interval sessions were prescribed as maximal session efforts and executed at mean 4.7, 9.2 and 12.7 mMolL blood lactate in 4x16, 4x8 and 4x4-min sessions, respectively (P<0.001). Pre and post intervention, cyclists were tested for mean power during 40-min all-out (Power40min), peak power output during incremental testing to exhaustion (PPO), V˙O2peak and power at 4 mMolL lactate (Power4mM).All groups improved 5-10% in Power40min, PPO and V˙O2peak post intervention (P<0.05), but no adaptation differences emerged among the three training groups (P>0.05). Further, an individual response analysis indicated similar likelihood of either large, moderate or non-responses, respectively, in response to each training group (P>0.05).This study suggests that organizing different interval sessions in a specific periodized mesocycle order or in a mixed distribution during a 12-wk training period has little or no effect on training adaptation when the overall training load is the same.This is an open-access article distributed under the terms of the Creative Commons Attribution-Non Commercial-No Derivatives License 4.0 (CCBY-NC-ND), where it is permissible to download and share the work provided it is properly cited. The work cannot be changed in any way or used commercially.