Training methods

Overview of common conditioning methods in endurance training

Continuous method

The continuous workout is characterized by a constant workload, either controlled by heart rate or by speed. This method is particularly suited for basic endurance workouts.

Example: 60min at a heart rate of 140 bpm

Training zones: REC/ BE1/ PE1

Alternating continuous method

Within the alternating continuous method, speed or heart rate is changed according to a previously determined schedule.

Example: 5min a HR of 120 bpm, 15min a HR of 150 bpm, 5min a HR of 120 bpm, 15min a HR of 160 bpm...

Training zones: BE1/ PE1

Speed play

Speed play, or fartlek can be described as a loosely structured interval workout in which fast, moderate, and slow periods are arbitrary altered by the athlete. This can be done either based on a personal feeling or adjusted to the distance profile.

Example: Rotational, one out of a training group by decides when to start a intensive/ fast interval. Or: During a continuous workout all increased gradients are sprinted...

Training zones: BE1/ BE2/ PE2

Interval method:

Within the interval training the intensity is varied at fixed time points. Thus, in contrast to fartlek, work and recovery periods are predefined. A distinction is made between extensive (aerobic - with shorter rest periods, e.g. 30-90sec) and intensive (aerobic - anaerobic - with longer rest periods, e.g. 90-300sec) versions. Workload should be increased slowly by altering only one parameter at the same time: Number of intervals, distance of intervals, or duration of rest periods!

Example of extensive interval training: 20x 500m within the aerobic zone, with rest periods of 30sec.
Example of intensive interval training: 10x 500m within the aerobic/anaerobic zone and rest periods of one minute.

Training zones (extensive): BE1/ PE1
Training zones (intensive): PE2/ CSE

Repetition method

The repetition method or repetition training is a technique that is usually applied in high performance sports and that is completely unsuitable for beginners. Even though it is similar in design to the common interval method, the intervals are conducted at greater intensities (90-100% of HRmax).

Example: 3x 100m with maximal effort and a subsequent rest period of 30-40min

Training zones: PE2/ CSE

Competition method

Distance and speed should be similar to competition and the chosen workload should exceed 90% of the maximal heart rate. This method should be conducted sport specific and regularly by all athletes that participate in competitions, in order to assess their actual level of competition specific performance. Competition itself is the best way to enhance this kind of performance.

Example, over-distance method: Compared to the original competition track, for this method a longer distance is used. Thus speed will be slightly decreased.
Example, under-distance method: Compared to the original competition track, for this method a shorter distance is used. Thus speed will be slightly higher.

Training zone: CSE