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Training Intensity Distribution for Endurance Performance

Optimizing your training to achieve the best results

Introduction

  • Discussion on the best methods for distributing training intensity
  • Importance of training intensity zones for endurance performance
  • Practical measures to estimate training zones
  • Significance of training volume in endurance training

Training Intensity Zones

  • Low intensity: sustained and stable blood lactate levels
  • Lactate threshold one and two as defining points
  • Estimating training zones using practical measures
  • Different ways to measure training volume

Training Intensity Distribution

  • Three primary training intensity distribution (TID) methods
  • Threshold training, polarized training, and pyramidal training
  • Overview of each TID method
  • Current consensus and scientific evidence

Practical Example: Half Marathon Runner

  • Establishing general weekly training volume
  • Calculating distance for each training zone using polarized TID
  • Programming training into the week
  • Adjusting training intensity based on heart rate

Monitoring Training Intensity Distribution

  • Summing up planned weekly volume and training in each zone
  • Calculating the distribution of training intensity
  • Tracking changes in distribution throughout the training program
  • Insights from scientific observations

Conclusion

  • Summary of the current consensus on TID
  • Acknowledgement of the need for more research
  • Implications for individual training programs
  • Encouragement for further discussion and exploration

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