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Training Intensity Distribution Models in Recreational Distance Runners
Sponsor: Universidad Rey Juan Carlos
Summary
This study aims to compare the effects of three different training intensity distribution (TID) models-polarized, threshold, and pyramidal-on physiological and performance adaptations in recreational distance runners. Twenty-four participants were assigned to one of the three training interventions and completed an 8-week structured running program based on the respective TID approach. The primary objective is to determine whether different TID models elicit distinct changes in key physiological markers and endurance performance. The study seeks to answer whether a specific intensity distribution strategy provides superior adaptations in recreational runners when training is prescribed over a controlled intervention period.
Official title: Comparison of Polarized, Pyramidal, and Threshold Training Intensity Distribution on Physiological and Performance Outcomes in Recreational Distance Runners
Key Details
Gender
All
Age Range
18 Years - 60 Years
Study Type
INTERVENTIONAL
Enrollment
24
Start Date
2024-04-01
Completion Date
2026-04-20
Last Updated
2026-05-04
Healthy Volunteers
Yes
Conditions
Interventions
Polarided training intensity distribution
This intervention consists of an endurance training program based on a polarized intensity distribution model. Training intensity is prescribed using an individualized five-zone system derived from physiological assessments (e.g., ventilatory thresholds and maximal oxygen uptake). The model is characterized by a high proportion of training performed at low intensities (Zones 1-2) and a smaller but meaningful proportion at high intensities (Zones 4-5), with minimal time accumulated at moderate intensities (Zone 3). This distribution aims to maximize adaptations by combining extensive low-intensity volume with targeted high-intensity stimuli.
Threshold Training Intensity Distribution
Participants assigned to the threshold training group complete an 8-week structured endurance training program emphasizing a greater proportion of training at moderate-to-high intensities, particularly around the second ventilatory threshold. Training intensity is prescribed using an individualized five-zone model derived from baseline physiological assessments. A substantial portion of training is performed in intermediate zones (Zones 3-4), with comparatively less time spent at low (Zones 1-2) and high intensities (Zone 5). Training sessions are monitored via GPS-enabled sport watches to ensure adherence.
Pyramidal Training Intensity Distribution
Participants assigned to the pyramidal training group perform an 8-week structured endurance training program characterized by a progressive decrease in training volume from low to high intensities. Training intensity is prescribed using an individualized five-zone model based on baseline physiological assessments. Most training is accumulated in low-intensity zones (Zones 1-2), with moderate amounts in intermediate zones (Zone 3) and smaller proportions at higher intensities (Zones 4-5), forming a pyramidal distribution. Training load and compliance are monitored using GPS-enabled sport watches.
Locations (1)
Cam. del Molino, 5, Fuenlabrada, Madrid
Fuenlabrada, Madrid, Spain