Polarized training
91 watchers
Dec 2016
3:03pm, 24 Dec 2016
23,259 posts
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SPR
This mentions recovery: google.co.uk
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Dec 2016
3:24pm, 24 Dec 2016
2,528 posts
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Ninky Nonk
Thanks.
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Dec 2016
7:24pm, 24 Dec 2016
10,452 posts
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Chrisull
This is good I like the sound of 8.
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Dec 2016
8:05pm, 24 Dec 2016
32,954 posts
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Hills of Death (HOD)
Oh yeah that's true lol
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Dec 2016
10:20pm, 28 Dec 2016
1,784 posts
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Canute
SPR, I have been away, but have now replied to your query on my word-press blog. Macinnis and Gibala reported a synthesis of findings for several studies, using similar but not identical protocols, mainly on bicycle ergometer. Typically: MICT: 30 min at 50-65 % PPO (PPO is power at VO2Max) or approximately 80% VO2 max HIIT: 4 x [4 min at 70% PPO, 2 min at 10% PPO] SIT (low volume): 5x30 sec at absolute max power (typically 175% PPO on first sprint; decreasing to 150% PPO on 5th sprint, with 4-5 min recovery at 10% PPO. Some stuides employed a greater number of sprints All protocols performed 3 times per week, typically for 6-8 weeks With regard to physiological benefits, it is not clear to me that HIIT and SIT differ greatly in efficacy though both are more efficient than MICT relative to work-load. HIIT produces greater gains in VO2 max than MICT when total workload is held constant. The comparison with SIT is made difficult by differences in total work load between low volume SIT and the other two protocols |
Dec 2016
9:21am, 29 Dec 2016
23,275 posts
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SPR
While the suggestion that sprint reps are good for aerobic development is welcome as I do them, I can't imagine someone racing well off just sprint reps.
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Dec 2016
11:54am, 29 Dec 2016
1,785 posts
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Canute
The interesting observation is that sprinting helps develop aerobic (mitochondrial) enzymes. It does not damage aerobic development, contrary to the previously common belief arising from Lydiard's ideas about periodization, that once you begin intense sessions, there is no further development of aerobic capacity. However I certainly would not advocate a program of sprint sessions only for a distance runner. The low intensity pole of polarised training is also required. |
Dec 2016
11:57am, 29 Dec 2016
23,276 posts
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SPR
The key with the sprints though is that they are short with full recovery. Might be different if they weren't.
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Dec 2016
1:02pm, 29 Dec 2016
10,976 posts
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Fenland (Fenners) Runner
You totally disagree with Maffetone then? Unless I read it wrong he is strongly against any thing like that.
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Dec 2016
1:09pm, 29 Dec 2016
23,282 posts
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SPR
I think Canute's point is the science disagrees with Maffetone.
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