Training Protocols
LOW, low training intensity (<2 mmol·L−1); LT, training intensity around the lactate threshold (3–5 mmol·L−1); FL, fartlek; HIIT, high intensity interval training (>90% HRpeak); R, recovery day.
1. High Value Training Plan
Blocks: 3 x 3
2 weeks of training load: 6 training sessions with three 90 min LOW sessions, two 150–240 min LOW sessions and one 60 min LT session using different types of interval training (e.g., 5 × 7 min with 2 min recovery, 3 × 15 min with 3 min recovery)
1 week recovery: 3 training sessions with two 90 min LOW sessions and one 150–180 min LOW session.
2. Threshold Training Plan
Blocks: 3 x 3 weeks
2 weeks of training load: 6 sessions: 2 x 60 min with intervals at LT (5 x 6 min and 2 min recovery in the first block, 6 × 7 min in the second block and 6 × 8 min in the last block), one 90 min LT session with longer intervals (3 × 15 min with 3 min active recovery in the first block and 3 × 20 min for the remaining two blocks), one 75 min session with varying changes in intensity (“fartlek”) (intensities resulting in a blood lactate of 1.5–5 mmol·L−1) and two 90 min LOW sessions.
1 week recovery: one 60 min LOW session and two 60 min LT interval sessions (5 × 6 min with 2 min of active recovery).
3. HIIT Training Plan
Blocks: 2 x 16 days of intervals, plus adaptation week and recovery week.
Adaptation week: 2 60 min HIIT sessions, three 90 min LOW sessions, one 120 min LOW session and 1 day of recovery.
16 days of intervals: 12 HIIT sessions within 15 days, integrating four blocks of three HIIT sessions for three consecutive days followed by 1 day of recovery.
Recovery week: 4 LOW sessions of 90 min and 3 days without any training
All of the HIIT sessions included a 20 min warm-up at 75% of HRpeak, 4 × 4 min at 90–95% of HRpeak with 3 min active recovery and a 15 min cool-down at 75% HRpeak
4. Polarized Training Plan
Blocks: 3 x 3 weeks
2 weeks of training load: 6 sessions with two 60 min HIIT sessions, two 150–240 min long duration LOW sessions, which included six to eight maximal sprints of 5 s separated by at least 20 min, and two 90 min LOW sessions.
1 week recovery: 1 60 min HIIT session, one 120–180 min LOW session and one 90 min LOW session.
