Distribución de la Intensidad
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18/12/20
10 de Diciembre 2020
Jornadas Técnicas
Federación Valenciana de Triatlón
Distribución
de la Intensidad
Jonathan Esteve Lanao
CONTENIDOS
• Concepto de Distribución de la
Intensidad
• Posicionamiento General
• Situaciones a considerar
• Sugerencias por pruebas y nivel
• Herramienta para calcularla
1
18/12/20
Distribución
de la Intensidad
1. Concepto
General
Concepto de 2 Umbrales Metabólicos
UMBRAL 1
UMBRAL 2
Ligero Moderado Intenso
Modelo trifásico Skinner y McLellan (1980)
2
18/12/20
Se puede identificar los umbrales
con tests de lactato (y relacionar variables)
220 5
FC LA 4.5
200
4
3.5
180
LA (mMol/L)
3
FC (ppm)
160 2.5
2
140
1.5
1
120
0.5
100 0
4:45 4:30 4:15 4:00 3:45 3:30 3:15
3
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I
M
L
L M X J V S D
dosis
Distribución
de la Intensidad
2. Posicionamiento
General
4
18/12/20
3 opciones de distribución
POLARIZADA PIRAMIDAL ENTRE UMBRALES
75 – 5 - 15 70 – 20 - 10 40 – 50 - 10
Scand J Med Sci Sports 2010: 20 (Suppl. 2): 1–10 & 2010 John Wiley & Sons A/S
doi: 10.1111/j.1600-0838.2010.01184.x
Review
Training for intense exercise performance: high-intensity or
high-volume training?
P. B. Laursen1,2,3 High-intensity and high-volume training
1
New Zealand Academy of Sport, Auckland, New Zealand, 2Sport Performance Research Institute New Zealand (SPRINZ), School
of Sport and Recreation, Auckland University of Technology, Auckland, New Zealand, 3School of Exercise, Biomedical and Health
Sciences, Edith Cowan University, Joondalup, Western Australia, Australia
Corresponding author: Paul B. Laursen, New Zealand Academy of Sport North Island, PO Box 18444, Glen Innes, Auckland
1743, New Zealand. Tel: 164 9 477 5427, Fax: 164 9 479 1486, E-mail: paull@nzasni.org.nz
Accepted for publication 4 March 2010
Performance in intense exercise events, such as Olympic formance of 2–4% in well-trained athletes. The influence of
rowing, swimming, kayak, track running and track cycling high-volume training is less discussed, but its importance
events, involves energy contribution from aerobic and anae- should not be downplayed, as high-volume training also
robic sources. As aerobic energy supply dominates the total induces important metabolic adaptations. While the meta-
energy requirements after ! 75 s of near maximal effort, bolic adaptations that occur with high-volume training and
and has the greatest potential for improvement with train- high-intensity training show considerable overlap, the mo-
2010
ing, the majority of training for these events is generally lecular events that signal for these adaptations may be
aimed at increasing aerobic metabolic capacity. A short- different. A polarized approach to training, whereby
term period (six to eight sessions over 2–4 weeks) of high- ! 75% of total training volume is performed at low
intensity interval training (consisting of repeated exercise intensities, and 10–15% is performed at very high intensi-
bouts performed close to or well above the maximal oxygen ties, has been suggested as an optimal training intensity
uptake intensity, interspersed with low-intensity exercise or distribution for elite athletes who perform intense exercise
complete rest) can elicit increases in intense exercise per- events.
Both high-intensity (short-duration) training and volume may also be important (Fiskerstrand &
low-intensity (high-volume) training are important Seiler, 2004). More recent work by exercise scientists
components of training programs for athletes who is revealing how the combination of these distinctly
compete successfully in intense exercise events. In the different forms of training may work to optimize the
context of this review, an intense exercise event is development of the aerobic muscle phenotype and
considered to be one lasting between 1 and 8 min, enhance intense exercise performance.
where there is a mix of adenosine triphosphate The purpose of this discourse is to: (i) review the
Fig. 2. Simplified(ATP)-derived
model of the adenosine monophosphate
energy from both aerobic and anae-
kinase (AMPK) and calcium–calmodulin kinase (CaMK) signaling
energy system contribution to intense exercise per-
pathways, as wellrobic
as their
energysimilar
systems.downstream
Examples of such target, the peroxisome
intense formance, (ii)proliferator-activated receptor-g coactivator-1a (PGC-
examine the effect of high-intensity
1a). This ‘‘masterexercise
switch’’ is thought
events to be involved
include individual sports suchinaspromoting thehigh-volume
training and development trainingof on
theperformance
aerobic muscle phenotype. High-
intensity trainingOlympic
appears rowing,
morekayaklikelyandto canoe
signalevents,
via themostAMPKand physiological
pathway, whilefactors, high-volume
(iii) assess sometraining
of the appears more likely to
operate through swimming
the CaMK races, running events up to 3000 m and
track cycling events.
pathway. ATP, adenosine triphosphate; molecular events that have been implicated in signal-
AMP, adenosine monophosphate; GLUT4, glucose
ing for these important metabolic adaptations and
transporter 4; [Ca21 ], intramuscular
Exercise calcium
training, in a variety concentration.
of forms, is known to (iv) make recommendations, based on this informa-
improve the energy status of working muscle, subse- tion, for the structuring of training programs to
quently resulting in the ability to maintain higher improve intense exercise performance.
muscle force outputs for longer periods of time.
(Baar, 2006). The While result is an increased
both high-volume capacity to
training and high-intensity program, in order to elicit an optimal intense exercise
training are important components of an athlete’s Energy performance.
system contribution toExperts
intense exercise
generate ATP training
aerobically.
program, itThus, at thehowmolecular
is still unclear to best in training program design
performance – what is it we are trying to enhance?
level, it may be the blend
manipulate of signals
these components induced
in order from
to achieve refer to this as the art of periodization (Issurin,
optimal intense exercise performance in well-trained Intense exercise events involve a near maximal en-
combined high-volume
athletes. While training
a short-term and high-intensity
period of high-intensity 2008).
ergy delivery for aWhile
sustained theperiodhigh-intensity
of time. These training stimulus
training that elicits either
training is known a stronger or more frequent
to improve performance in these over efforts
near maximal the lead
require aup mixperiod toandintense exercise perfor-
of anaerobic
athletes (Laursen & Jenkins, 2002), a high training aerobic energy provision. To illustrate this, Duffield
promotion of the aerobic muscle phenotype through mance appears critical (Londeree, 1997), the sub-
PGC-1a mRNA transcription (Fig. 2). As well, the maximal or prolonged training1 durations (volume of
lower intensity higher volume training sessions are repeated muscular contractions) cannot be down-
likely to promote the development of the aerobic played (Fiskerstrand & Seiler, 2004). These high-
phenotype without disturbing autonomic balance
that could lead to overtraining (Seiler et al., 2007).
volume training periods may elicit the molecular
signals needed to stimulate mitochondrial protein
5
These speculative comments highlight an important synthesis without creating undue autonomic distur-
area for future research. bance that could lead to overtraining (Seiler et al.,
2007). Over time, the progressive result is likely to be
an improved efficiency of skeletal muscle and a
18/12/20
Volumen en Zona 1 única variable que
discrimina el rendimiento, aunque las
competiciones son cerca de VO2 max
“Haz todo el
entrenamiento Intenso
posible, y todo el
2005 entrenamiento Suave que
puedas que no te canse
para las sesiones fuertes”
Autonomic Recovery after Exercise in Trained
Athletes: Intensity and Duration Effects
STEPHEN SEILER1,2, OLAV HAUGEN1, and ERIN KUFFEL1
1
Faculty of Health and Sport, Agder University College, Kristiansand, NORWAY; and 2SLrlandet Regional Hospital,
Kristiansand, NORWAY
La Potencia de la respuesta genética a una señal ABSTRACT
SEILER S., O. HAUGEN, and E. KUFFEL. Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects.
de ‘Volumen x Intensidad’ cambia rápidamente
Med. Sci. Sports Exerc., Vol. 39, No. 8, pp. 1366–1373, 2007. Purpose: To investigate the effects of training intensity and duration, through
a range representative of training in endurance athletes, on acute recovery of autonomic nervous system (ANS) balance after exercise.
Methods: Nine highly trained (HT) male runners (V̇O2max 72 T 5 mLIkgIminj1, 14 T 3 training hours per week) and eight trained (T)
male subjects (V̇O2max 60 T 5 mLIkgIminj1, 7 T 1 training hours per week) completed preliminary testing to determine ventilatory
thresholds (VT1, VT2) and V̇O2max. HT performed four intensity-controlled training sessions: 60 min and 120 min below VT1; 60 min
with 30 min between VT1 and VT2 (threshold); and 60 min above VT2 (6 ! 3 min at 96% V̇O2max, 2 min of recovery). T also
Se observan rápidamente efectos ‘techo’ con el
completed the interval session to compare ANS recovery between HT and T. Supine heart rate variability (HRV) was quantified at
regular intervals through 4 h of recovery. Results: When HT ran 60 or 120 min below VT1, HRV returned to pretraining values within
ejercicio intenso 5–10 min. However, training at threshold (2.7 T 0.4 mM) or above VT2 (7.1 T 0.7 mM) induced a significant, but essentially identical,
delay of HRV recovery (return to baseline by approximately 30 min). In T, HRV recovery was significantly slower, with HRV returning
to baseline by Q90 min after the same interval session. Conclusions: In the highly trained endurance athlete, exercise for e120 min
2007
below the first ventilatory threshold causes minimal disturbance in ANS balance. ANS recovery is more rapid in highly trained than in
trained subjects after high-intensity exercise. Further, the first ventilatory threshold may demarcate a ‘‘binary’’ threshold for ANS/HRV
recovery in highly trained athletes, because further delays in HRV recovery with even higher training intensities were not observed.
Una mayor frecuencia de ejercicio a baja
Key Words: AUTONOMIC NERVOUS SYSTEM, PARASYMPATHETIC, HEART RATE VARIABILITY, OVERTRAINING,
ENDURANCE
intensidad podría amplificar la expresión total
E
lite endurance athletes endure very high training 14,15). The polarized training model describes observations
de la señal de expresión genética
APPLIED SCIENCES
loads (frequency, duration, and intensity), which from several descriptive studies quantifying intensity
induce adaptive effects and stress reactions. The high distribution in international-class rowers (25,26), Olympic-
frequency of training imposed ensures that these adaptive winning pursuit cyclists (21), international-class marathon
effects are cumulative. Unfortunately, incomplete recovery runners (4), and elite junior cross-country skiers (22). These
from frequent training can make the stress-related side- studies report that elite athletes actually perform approxi-
effects cumulative as well. The day-to-day distribution of mately 75% of their training at intensities clearly below the
training intensity may be a crucial variable to effectively lactate threshold, relatively little training at the traditional
balance positive adaptive and negative stress effects so that lactate threshold, and approximately 10–20% of their
performance development is achieved without stagnation or training at intensities clearly above the lactate threshold.
overtraining (30). We have previously proposed that two This latter training is typically characterized by blood
basic patterns of training intensity distribution emerge from lactate concentration in the 6- to 10-mM range and heart
the research literature (22). The threshold model emerges rate exceeding 90% of HRmax (5,23,27).
from a number of short-term studies on untrained subjects We hypothesize that the similar day-to-day training dis-
demonstrating that training at the lactate threshold intensity tribution characteristics observed in different groups of elite
induces significant physiological improvements (10,12, endurance athletes ref lect a self-organizing strategy that bal-
ances the adaptive signaling and potentially maladaptive
stress-inducing components of the training load appropri-
Address for correspondence: Stephen Seiler Ph.D., FACSM, Faculty of
ately. Training distribution may self-organize around two
Health and Sport, Service Box 422, Agder University College, 4604
Kristiansand, Norway; E-mail: stephen.seiler@hia.no.
Submitted for publication October 2006.
key constraints that are generally accepted as important to
success by endurance athletes: high overall training volume,
6
Accepted for publication March 2007. and adequate exposure to race-pace or near-race-pace
0195-9131/07/3908-1366/0 intensity in training. Achieving these goals without exces-
MEDICINE & SCIENCE IN SPORTS & EXERCISE! sive training stress may tend to induce a specific pattern of
Copyright " 2007 by the American College of Sports Medicine intensity distribution. The combined intensity and duration
DOI: 10.1249/mss.0b013e318060f17d of a training session would be expected to impact the
18/12/20
Posible Efecto Negativo del Entrenamiento Moderado:
No produce una capacidad oxidativa superior en
el músculo
Reclutamiento y Fatiga prematura de fibras rápidas
Efecto Agudo: Recuperación Más Lenta Sistema
Nervioso Autónomo (SNA)
Efecto Crónico: regulación a la baja SNA
2009
‘No-Training Zone’
*
36 sec
Δ 3 vs 5%
2007
7
18/12/20
Muñoz et al
International Journal of Sports Physiology and Performance, 2014, 9, 265 -272
http://dx.doi.org/10.1123/IJSPP.2012-0350
© 2014 Human Kinetics, Inc.
www.IJSPP-Journal.com
Table 4 Pearson Correlations of Total Trainin
ORIGINAL INVESTIGATION
Performance
Does Polarized Training Improve Performance
in Recreational Runners? Ironman Spo
Swim B
Iker
Muñoz et Muñoz,
al Stephen Seiler, Javier Bautista, Javier España,
Total time –.604 –.86
Eneko Larumbe, and Jonathan Esteve-Lanao Intensity Distribution in Ironman T
Time in zone 1 –.670* –.92
Purpose: To quantify the impact of training-intensity distribution on 10K performance in recreational athletes.
Methods:Table Time in zone 2 .249 .2
30 endurance4 runners
Pearson Correlations
were randomly of Total
assigned to a training program Training
emphasizingLoad With Sport Performance and Ironman Rac
low-intensity,
sub-ventilatory-threshold (VT), polarized endurance-training distribution (PET) or a moderately high-intensity
Time in zone 3 –.162 .1
2014 Performance
(between-thresholds) endurance-training program (BThET). Before the study, the subjects performed a maxi-
mal exercise test to determine VT and respiratory-compensation threshold (RCT), which allowed %training
time in to zone 1 –.566 –.81
be controlled based on heart rate during each training session over the 10-wk intervention period. Subjects
performed a 10-km race on the same course before and after the intervention Ironman Sport was
period. Training %quantified
time in zone 2
Performance .614 .81
based on the cumulative time spent in 3 intensity zones: zone 1 (low intensity, RCT). The contribution
% time in zone 3 .174 .5
Swimof total training time in each zone Run
Bike Ironman race performance
was controlled to have more low-intensity training in PET (±77/3/20), whereas for BThET theTotal TRIMPs
distribution –.419 –.6
was higherTotal time
in zone 2 and lower in zone 1 (±46/35/19). Results: Both–.604 –.868**
groups significantly improved their 10K –.473 –.688*
time (39min18s ± 4min54s vs 37min19s ± 4min42s, P < .0001 for PET; 39min24s ± 3min54s vsLoad 38min0s in ±zone 1 (TRIMPs) –.508 –.93
Time in zone 1 –.670* –.927**
4min24s, P < .001 for BThET). Improvements were 5.0% vs 3.6%, ~41 s difference at post-training-interven-
–.808** –.919**
tion. ThisTime
difference was not significant. However, a subset analysis comparing the 12 runners Load
who in zone 2 (TRIMPs)
actually .245 .71
in zone 2 .249 .220 .697* .532
performed the most PET (n = 6) and BThET (n = 16) distributions showed greater improvement in PET
Load inbyzone 3 (TRIMPs) –.523 .5
Time inCohen
1.29 standardized zoneeffect-size
3 –.162
units (90% CI 0.31–2.27, P = .038). .145 training can .513
Conclusions: Polarized .338
stimulate greater training effects than between-thresholds training in recreational runners.
% time in zone 1 –.566 –.811**Abbreviations: –.931**TRIMP, training impulse. –.934**
Keywords: training zones, running performance, optimal distribution, training volume, training periodization
% time in zone 2 .614 .819** .924** .939**
*P < .05. **P < .01.
In recent% timetraining-intensity
years, in zone 3 distribution has .174 that overemphasizing
subjects suggest .544 training.686*
at .636
received attention as a potential determinant of endur- threshold-range intensities (moderately high-intensity
ance-training Total TRIMPs
impact.1–3 Two consistent characteristics of –.419 endurance
[between-thresholds] –.609
training; BThET) may –.034 –.305
elite endurance athletes’ training1 are large total training be ineffective, or even counterproductive, Table 5 Pearson Correlations of Training Loa
7,8 particularly
Load in zone (TRIMPs) –.508 –.936** in –.938** –.930**
volume and high percentage of volume performed at per Sport
with respect to inducing positive adaptations the blood With Sport Performance
intensity belowLoad in lactate
the first zone or 2 ventilatory
(TRIMPs) threshold. .245
lactate–power .719*quasi-experimental
profile. Most recently, .251 .532
This pattern of emphasizing training below but also data from national-team Chinese speed skaters9 and a
above the Load
lactate in
thresholdzone
range3 (TRIMPs)
has been termed polar-
International Journal of Sports Physiology and Performance, 2014, 9, 332 -339
case study–.523
of an elite 1500-m .536
runner 10 demonstrated .107 .307
Sport
ized endurance training (PET). Paradoxically, it differs
http://dx.doi.org/10.1123/IJSPP.2012-0352
4 improved performance when athletes altered their inten-
© 2014 Human markedly
Kinetics, from
Inc. American College of Sports Medicine sity distribution from a highly threshold-oriented focus to
Abbreviations:
guidelines aimed at sedentary andTRIMP,
low-activetraining impulse.
populations,
Variable
www.IJSPP-Journal.com
a more polarized intensity distribution. For highly trained
Swim Bike Run
ORIGINAL INVESTIGATION
which emphasize training at an intensity approximating Totaldistribution
athletes training 10 to 25 h/wk, this training training time –.303 –.898** –.459
the traditional*P < .05.
lactate **P
18/12/20
2017
Distribución
de la Intensidad
3. Consideraciones
en la práctica
9
18/12/20
Por qué funciona entrenar mucho tiempo
suave en entrenados
VO2max
VO2
VO2max
Arbitrarias
Unidades
VO2pico
Alto Medio Desentrenado
Rendimiento Nivel ó Sedentario
Cuidado con los estudios que no tienen
un contexto práctico
Six weeks of a polarized training-intensity distribu^on leads to greater physiological
and performance adapta^ons than a threshold model in trained cyclists.
J Appl Physiol. 2013 May 15;114(10):1490.
2013
Polarized model 80%, 0%, and 20%
‘Threshold’ model 57%, 43%, and 0%
1018/12/20
Lo primero es evaluar bien las Zonas
Si no evaluamos las zonas de manera específica, quién
sabe qué distribución estamos llevando a cabo
Si podemos medir, para qué vamos a estimar
Logik Clinic – AIYM BCN
1118/12/20
Fases Metabólicas vs Zonas
VO2max
Ligero 1 2 Moderado
3 4 5Intenso 6 (7-10)
Velocidad/Potencia
del VO2max
(VAM/PAM)
Definir criterios de cuantificación de la sesión
1218/12/20
Definir criterios de cuantificación de la sesión
Definir criterios de cuantificación de la sesión
1318/12/20
Errores de Cuantificación a asumir:
No puedo “saltar” de zonas aunque
quiera trabajar una más intensa
PAM
Uan
Uae
FC
Velocidad / Potencia
Maneras de Acumular Más Intensidad
SEMANA TIPO NO-COMPETICIÓN INVIERNO
L CC Ext + Multisaltos hor. + CC Int + Técnica + Rit Esp 8 x 1000
M CC ext + Fuerza smax pot res + Multis. Hor. + IT ext.l. 15 x 600
X CC ext + CC Ritmos alternativos 4 x (1000-3000)
J CC ext + Fuerza smax pot res + Multis. Hor. + IT ext.m. 20 x 300
CC ext + Multis. Hor. + CC Int + Técnica + Rit Res. 2x(1500-
V
1000-800)
S CC ext + Cuestas medias 12 x 500
D CC ext
SEMANA TIPO COMPETICIÓN INVIERNO
L CC ext + Fartlek + Multisaltos horizontales
CC ext + Fuerza Resistencia + Rit Comp 2x(400-1000-400-1000-
M
400)
X CC ext + Estim. Max. + Cuestas cortas + IT Int.Corto 5 x 3 x 200
J CC ext + Fuerza Res. + Multisaltos hor + Rit Res 2 x (2000-1500)
V CC ext + cuestas cortas + IT ext largo 3 x 5 x 600
S CC ext + Cuestas medias 10 x 300 + CC int
D DESCANSO
SEMANA TIPO NO-COMPETICIÓN VERANO
L CC ext + Rit Esp 2 x 4 x 1000 + técnica
M CC ext + Fuerza smax pot res + Multis. Horiz + IT ext L 2x6x600
X CC ext + Técnica + Rit Res. 2 x 3 x 2000
J CC ext + Fuerza smax pot res + Mult.Horiz + IT ext m 15 x 300
V CC ext + Fartlek + técnica + CC Int.
S CC ext + Cuestas largas 8 x 800
D DESCANSO
SEMANA TIPO COMPETICIÓN VERANO
L CC ext + técnica + Rit Res. 2 x (2000-1600-1200-800)
M CC ext + Fuerza Resist + Multis. Horiz + IT int corto 2 x 15 x 200
X CC ext + Rit Comp 2 x (400-1000-1000-1000-1000-400)
J CC ext + Fuerza Resist + cuestas cortas + CC int
V CC ext + Pot ana. Alac + IT ext med 2 x 10 x 400
S CC ext + veloc 4 x 150 + CC int
D DESCANSO
1418/12/20
… luego hay que cuantificar todo
¿La Fuerza Cuenta?
1518/12/20
¿% de tiempo ó % de carga?
Reglas Polarizado: ¿“80/0/20”… ó 50/50?
DISTRIBUCIÓN DE DISTRIBUCIÓN DISTRIBUCIÓN DE
CARGA POR ZONAS DE CARGA CARGA POR ZONAS
(% Tiempo) DIARIA (%)
ECOs diarios
180
3% 15% 160
140
44%
120
51%
100
82% 80
60
40 5%
20
ZONA I ZONA II ZONA III
ZONA I ZONA II ZONA III
0
L M X J V S D
1618/12/20
Maratón de Elite (WR / ER)
Triatlón de Elite (Dist. Olímpica)
1718/12/20
¿Polarizar vs la intensidad de competición?
Asian J Sports Med. 2015 September; 6(3): e24900. DOI: 10.5812/asjsm.24900
Published online 2015 September 23. Research Article
Specific Intensity for Peaking: Is Race Pace the Best Option?
1,* 2 3 4 1
Iker Munoz ; Stephen Seiler ; Alberto Alcocer ; Natasha Carr ; Jonathan Esteve-Lanao
1Department of Motricity and Sport Training Fundamentals European University of Madrid, Madrid, Spain
2Faculty of Health and Sport Sciences, University of Agder, Kristiansand, Norway
3Cardiometatabolic Unity, Faculty of Medicine, Autonomous University of Yucatan, Merida, Mexico
4School of Nutrition and Health Promotion, Arizona State University, Tempe, USA
*Corresponding author: Iker Munoz, European University of Madrid, Spain. Tel: +34-946038588, Fax: +34-9120115500, E-mail: iker.munoz.perez@gmail.com
Received: April 14, 2014; Revised: September 20, 2014; Accepted: September 30, 2014
Background: The peaking period for endurance competition is characterized for a relative increase of the intensity of training, after a
longer period of training relatively dominated by lower intensity and higher volume
Objectives: The present study was designed to compare physiological and 10 km performance effects of high intensity training (HIT)
versus race pace interval training (RP) during peaking for competition in well-trained runners.
Patients and Methods: 13 athletes took part in the study, they were divided into two groups: HIT and RP. HIT performed short intervals
at ~105% of the maximal aerobic velocity (MAV), while RP trained longer intervals at a speed of ~90% of the MAV (a speed approximating
10 km race pace). After 12 weeks of baseline training, the athletes trained for 6 weeks under one of the two peaking regimes. Subjects
performed 10 km prior to and after the intervention period. The total load of training was matched between groups during the treatment
phase. Subjects completed a graded treadmill running test until volitional exhaustion prior to each 10 km race. MAV was determined as
the minimal velocity eliciting maximal oxygen consumption (VO2max).
Results: Both groups significantly improved their 10 km time (35 minutes 29 seconds ± 1 minutes 41 seconds vs 34 minutes 53 seconds ±
1 minutes 55 seconds, P < 0.01 for HIT; 35 minutes 27 seconds ± 1 minutes 40 seconds vs 34 minutes 53 seconds ± 1 minutes 18 seconds P <
0.01 for RP). VO2max increased after HIT (69 ± 3.6 vs 71.5 ± 4.2 ml.Kg-1.min-1, P < 0.05); while it didn’t for RP (68.4 ± 6 vs 69.8 ± 3 ml.Kg-1.min-1,
p>0.05). In contrast, running economy decreased significantly after HIT (210 ± 6 ml.Kg-1.km-1 vs 218 ± 9, P < 0.05).
Conclusions: A 6 week period of training at either 105% of MAV or 90% of MAV yielded similar performance gains in a 10km race performed
at ~90% MAV. Therefore, the physiological impact of HIT training seems to be positive for VO2max but negative for running economy.
Keywords: Exercise; Running; Athletic Performance
1. Background
The peaking period for endurance competition is char- linear relationship between exercise intensity and the ca-
acterized for a relative increase of the intensity of train- pacity of the athlete to maintain high intensity training
ing, after a longer period of training relatively domi- (i.e. training volume) for a longer duration.
nated by lower intensity and higher volume (1). However, In recent years, a new kind of HIT utilizing repeated
interval training spans a wide range of intensity and du- short and, essentially, “all-out” intervals has been investi-
ration combinations and debate continues regarding the gated (4-6). This method of training was originated in the
optimization of interval training characteristics for per- 1970’s (7, 8) and it differs from the new ones in the dura-
formance enhancement (2). Common to all the interval tion (it is longer) and in the intensity (lower) of the train-
methods is a prescription of repeated cycles of work pe- ing repetitions. Sprint interval training has been shown
riods and rest/recovery periods that add up to some total to produce adaptations and performance improvements
¿Cuánto por debajo del primer umbral “sirve”?
accumulated duration of work.
The interaction between exercise intensity and training
in aerobic function among physically active individuals
with very few training sessions (5, 9). This rapid impact
volume as components of an adaptive signal is complex, has been attributed to the high degree of fast motor unit
and this complexity is perhaps even greater in interval recruitment (10-12). This type of training can lead to an in-
training. Astrand (3) raised the question in their classic crease in mitochondrial biogenesis and glucose metabo-
text of whether accumulating 16 minutes of work at 100% lism (13-15). To achieve this positive endurance response,
VO2max or 40 minutes of work at 90% of VO2max was it is necessary to perform sprints of at least 15 to 30 sec-
better for eliciting physiological adaptation in endur- onds (9, 16, 17).
ance athletes. Implicit in their example was the potential It is well known that both achieving and increasing new
Laursen, Rhodes:
for: 1) differing impact of varying intensity and duration
combinations during interval training and 2) the non-
physiological adaptations are crucial aspects for improv-
ing the athlete’s performance. In well-trained athletes
“Ultra Umbral de Resistencia” (sub umbral aeróbico)
Copyright © 2015, Sports Medicine Research Center. This is an open-access article distributed under the terms of the Creative Commons Attribution-NonCommer-
cial 4.0 International License (http://creativecommons.org/licenses/by-nc/4.0/) which permits copy and redistribute the material just in noncommercial usages,
provided the original work is properly cited.
Thus, an op&mum ultraendurance intensity that may
be rela&ve to the AT intensity is needed to establish
ultraendurance intensity guidelines. This op6mal UET
intensity could be referred to as the ultraendurance
threshold.
Laursen PB, Rhodes EC. Factors affec^ng performance in an ultraendurance triathlon.
Sports Med. 2001;31(3):195-209. Review.
1818/12/20
Distribución
de la Intensidad
4. Sugerencias por
prueba y nivel
Experiencias en la Elite
KMS SEMANA 1-6
300.00 KMS WR KMS ER
270.00
240.00 226 222
210 203.37 211
187.82 189.36 197.82
210.00 184.80
172
180.00
131
KMS
150.00
120.00
84.96
90.00
60.00
30.00
0.00
1 2 3 4 5 6
Serie1
DISTRIBUCIÓN POR FASES FASE 1
Serie2
Serie3
100
82.1 84.6 FASE 2
77.2 75.3 74.9 75.0 Serie4
69.0
63.3 67.5
80
65.5 62.8 Serie5
FASE 3
% de Tiempo
59.9
60 Serie6
40 27.3
19.9 24.4 18.8 23.0
14.6 14.6 15.6 16.7
9.4 13.7 13.4 15.0 17.6 14.2 18.3 18.3 14.5
20 8.1 6.4 6.8 10.4
1.3 0.4
0
1 2 3 4 5 6
1918/12/20
Experiencias en la Elite
• Diferentes aproximaciones en la Elite
compensando HVLI - LVHI
• OpRmización Individual
Experiencias en la Elite
• PIR y POL más efecRvo que THR, pero
depende de la distancia de preparación
2018/12/20
Podríamos aventurarnos a decir que...
• Muy Bajo nivel no logran acumular
suficiente en fase 1, por tanto “entre
umbrales”
• Los que “quieran” o “puedan”, ir pasando a
Piramidal (mucha más fase 1 y más fase 3)
• Alto Nivel y Elite en Corta Distancia SIN
DUDA Polarizado (y vigilar 50/50 de carga)
• Larga Distancia Piramidal, con algunos
momentos polarizado y solo en muy bajo
nivel o momentos iniciales “entre
umbrales”
Distribución
de la Intensidad
5. Plataforma
All In Your Mind
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