Optimising Endurance Training

The Importance of Optimizing Training Intensity

Endurance athletes undertake distinct training types in order to optimize specific areas related to endurance performance.  The adaptation to training depends on the duration, intensity and frequency with which training bouts are performed (Wenger and Bell, 1986).  Typically endurance training falls into the range of 60-100% VO2max or 65-100% Maximum Heart rate (HRmax).  Endurance athletes undertake four main training types: 1) Moderate intensity exercise (60-80%VO2max, 65-80%HRmax), 2) Fast continuous or Lactate threshold training (80-90%VO2max, 80-90% HRmax), and 3) Interval training (90-100% VO2max, 90-100% HRmax), 4) Strength and skills training.

Endurance Training and the risk of Overtraining

Most endurance athletes know the importance of having a large training volume in order to optimise aerobic fitness.  However, in order to have a high training volume, the average intensity of workouts must be kept relatively low.  This is because when training intensity increases there is an associated rise in the level of catecholamines (stress hormones) that are released into the blood stream.  Prolonged exposure to high catecholamine levels greatly increases the chances of succumbing to overtraining and staleness. Therefore, it is important not to train too often at intensities that bring about a significant rise in catecholamine levels.

Research has demonstrated that catecholamine levels begin to rise sharply at the point of the lactate threshold (LT) and therefore the majority of your training volume should be performed at an intensity that is at or below the LT (Schwarz and Kindermann, 1990; Coen et al., 1991; Urhausen and Kindermann, 1992).

How to reduce the risk of overtraining

1. Do most training (>50% at below the LT – ideally around 70-80% of HR max)
2. Perform the majority of intense training at close to the LT – around 20% of total training should be performed at the LT.
3. Only train above the LT for short periods of time (Max of 2 sessions per week to total no more than 10% of total training volume)

Each of these types of training will be discussed in much greater detail in the following sections: 1) Easy/moderate training, 2) Lactate Threshold or Tempo Training, 3) High Intensity Interval Training (HIT). The best way to ensure that you are training at the correct intensities and to reduce the risk of overtraining is to undergo a LT running test where blood lactate concentrations will be measured on a number of different running speeds. This allows you to establish exactly which training heart rates will give you the best training benefits whilst minimising the risk of overtraining.

Optimising Endurance Training References

Coen, B., Schwarz, L., Urhausen, A. and Kindermann, W. (1991) Control of Training in Middle- and Long-Distance Running by Means of the Individual Anaerobic Threshold. International Journal of Sports Medicine. 12, 519-524.

Schwarz, L. and Kindermann, W. (1990) β-Endorphin, adrenocorticotropic hormone, cortisol and catecholamines during aerobic and anaerobic exercise. European Journal of Applied Physiology. 61, 165-171.

Urhausen, A. and Kindermann, W. (1992) Biochemical Monitoring of Training. Clinical Journal of Sports Medicine. 2, 52-61.

Wenger, H.A. and Bell, G.J. (1986). The interactions of intensity, frequency and duration of exercise training in altering cardiorespiratory fitness. Sports Medicine. 3, 346-356.