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Periodisation for Endurance
Sports
Dr Darrell Bonetti
Physiology
What determines
endurance performance?
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VO2 max
Economy of movement
Aerobic & Anaerobic thresholds
Slow twitch muscle fibre
Technique!!
Improving Endurance
performance
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Technique
Periodise your training!!
Sports specific strength / power
Altitude training, inspiratory muscle training,
nutritional supplements?
Periodisation
• Periodisation is simply a process of dividing the
annual training plan into a series of manageable
phases.
• Each phase can then target a specific or series of
attributes to be developed within a designated
period of time.
• Periods of appropriate overload and recovery are
designated within each phase.
• To much stimulus and inadequate recovery
can lead to overtraining
• The aim of periodisation is to produce a peak
performance at a pre-designated competition
• The number of peaks will usually range
between 1-3
• Periodisation must be individualised!!
• Macrocycle: Annual Training Plan
• Mesocycle: A long segment or block of
training, typically 8-12 weeks.
• Microcycle: A week long training block
• Transition: A period between Macrocycles.
• Taper: A reduction in training intensity and
volume to facilitate a peak performance
• Endurance\Example Plan.xlsx
Training Intensities
• L1: Recovery
• L2: Aerobic endurance
• L3: Hard Aerobic, Short maximal sprints,
Resistance training, plyometrics
• L4: Anaerobic threshold, VO2 max, Lactate
tolerance
• L5: Time trials, competition
• Generally 2-3 days are needed to recover fully
from L4 & L5 sessions.
Blood Lactate
12
10
8
6
Ant
4
2
Lt
0
110 115 120 125 130 135 140 145 150 155 160 165 170 175
Heart Rate
Heart Rate Training Zones
• Heart rates are generally used in 3 zones
• Aerobic Threshold: An intensity you could
maintain for 1.5 - 3 hours (70-80% MHR)
• Hard Aerobic: An intensity you can maintain for
up to 1.5 hours (80-85% MHR)
• Anaerobic threshold: An intensity you could
maintain for 30 - 60 minutes (85-95% MHR)
• How many Sessions at Specific intensities can an
endurance athlete tolerate?
• L1: No Problems
• L2: 5-7 ok
• L3: 3-4 ok
• L4: 2-3 max (Depends on how much L3)
• L5: 2-3 max (Depends on how much L3,L4 & L5)
• Any more than 5-6 sessions above L3 can lead to
overtraining
Ideal Microcycle periodisation
(Loading)
AM
PM
Mon
Tue
Wed
Thur
Fri
Sat
Sun
90 mins @
L2
Intervals
(20,10) x 3
3 x 6 mins
@ L5
5 mins
recovery
100 mins @
L2 intervals
(20,10, 5) x
3
10 x 4
mins , 2
mins rec
@ L4
120 mins
@ L2
20 mins x
2 @ L4
OFF
L2
L5
L2
L4
L2
Weights
Easy run
30 mins
OFF
Weights
OFF
L4
Easy run
30 mins
OFF
60 mins
60 mins
L1-L2
L3
L2
L3
Stress
2.5
5
2
4
2
4
3.25
Volume
170
95
120
120
140
90
705 mins
Unloading
AM
Mon
Tue
Wed
Thur
Fri
Sat
Sun
60 mins @
L2
Intervals
(20,10) x 3
3 x 6 mins
@ L4
5 mins
recovery
OFF
6 x 8mins,
2 mins rec
@ L3
90 mins @
L2
15 mins X
2 @ L3-4
OFF
L2
Weights
L5
Easy run
30 mins
L2
L4
Easy run
30 mins
OFF
L4
PM
OFF
Weights
60 mins
60 mins
L3
L2
L3
Stress
2
4
3
2
L1-L2
3.5
2.9
Volume
140
60
120
110
75
505 mins
Summary
• Good periodisation enables logical planning,
and ongoing monitoring of your training
programme
• Periodisation needs to cater for the individual
• Make sure adequate periods of lower intensity
training follow higher intensity training
• Smart and hard training helps to produce
optimal performance!