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Science Of Ultra

Training Intensity Distribution

Apr 8, 2021
Explore the critical balance of training intensities for optimal endurance success. Discover the effectiveness of a pyramidal training approach over myths like polarized training. Learn how elite and amateur athletes differ in their intensity distribution, with a focus on maintaining glycogen levels. Prioritizing easy to moderate intensities can lead to better performance. Dive into the science behind smart training strategies!
52:16

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Quick takeaways

  • Optimal training intensity distribution varies by individual factors, with a pyramid model emphasizing 85% moderate effort for endurance gains.
  • Significant progress in ultra-endurance requires consistent high training volume, primarily through easy to moderate paced runs to build endurance capacity.

Deep dives

Understanding Training Intensity Distribution

Training intensity distribution refers to the proportion of time spent exercising at various intensities. For example, a distribution of 75% easy, 15% somewhat hard, and 10% very hard illustrates how an athlete might structure their training. Identifying the optimal distribution relies heavily on individual factors such as genetics, training history, and specific event demands. While studying the practices of successful athletes offers insights, caution is required to avoid survivorship bias, as not all athletes who follow these patterns achieve success.

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