Periodization & Models

Summary of the Endurance Training Models with their philosophy, structure, and practical takeaways:

1. Linear Periodization (Traditional Model)

• Philosophy: Start with high volume & low intensity, gradually shift toward lower volume & higher intensity.

• Structure: Base → Build → Peak → Race → Rest.

• Use: Good for athletes with fixed racing calendars (marathon, Ironman).

2. Reverse PeriodiZation

• Philosophy: Start with intensity first, then add volume later.

• Structure: Early season = short & hard; closer to race = long endurance.

• Use: Time-crunched athletes, or events that require late endurance buildup.

3. Block PeriodiZation

• Philosophy: Focus heavily on one capacity (VO₂max, threshold, endurance, etc.) in concentrated “blocks.”

• Structure: 2–4 weeks of one emphasis → rotate to another.

• Use: Advanced athletes, maximises adaptation of a specific limiter.

4. Undulating / Non-Linear Periodization

• Philosophy: Mix intensities within the same week, rather than progressing linearly.

• Structure: Mon = endurance, Wed = threshold, Fri = VO₂, Sun = long.

• Use: Keeps multiple systems sharp, good for year-round athletes.
  
  

5. Polarised Training (Seiler’s 80/20 Method)

• Philosophy: Majority of training easy, small portion very hard.

• Structure: ~80% below aerobic threshold, ~20% above lactate threshold.

• Use: Proven with elite endurance athletes, prevents “grey zone” fatigue.

6. Pyramidal Training

• Philosophy: Training distribution looks like a pyramid—most is easy, some is moderate, very little is high intensity.

• Use: Often emerges naturally in marathon / triathlon training.

7. Threshold-Based Model

• Philosophy: Large focus on training just around lactate threshold.

• Structure: Frequent tempo/threshold intervals, supported by endurance sessions.

• Use: Popular among cyclists/triathletes who want sustained speed.

8. Easy Interval Method (Klaas Lok, Verheul)

• Philosophy: Frequent short intervals at relaxed intensities; repeatable daily.

• Structure: Ex: 20×400m “easy” with short rests, instead of one long tempo.

• Use: Recreational runners, older athletes, or anyone preferring rhythm & repeatability.

9. Norwegian Method (Ingebrigtsen approach)

• Philosophy: Double threshold sessions, highly controlled lactate levels.

• Structure: 2 interval sessions in one day, often 2–3 times a week, plus easy volume.

• Use: Advanced, highly disciplined athletes with lab or lactate testing access.

10. Durability / Limiter-Based Training

• Philosophy: Target the athlete’s weakest link (fatigue resistance, technical skill, injury durability).

• Structure: Workouts built around addressing limiters instead of generic volume.

• Use: Practical for recreational athletes with limited time and unique weaknesses.
  
  

✅ Big Picture Takeaway:

• Recreational athletes often thrive on polarised, pyramidal, or easy interval approaches (lower stress, more sustainable).

• Advanced/elite athletes often benefit from block, threshold, or Norwegian methods (more precision, higher tolerance).

• Periodisation choice depends on event demands, time availability, and personal durability.