Effects of Polarized Training on Endurance Athletes
Author Information
Author(s): Nøst Henrik Lyngstad, Aune Morten Andreas, van den Tillaar Roland
Primary Institution: Department of Sport Sciences and Physical Education, Nord University, Norway
Hypothesis
Does polarized training intensity distribution positively affect maximal oxygen uptake and work economy among endurance athletes?
Conclusion
Polarized training is effective for improving VO2max, VO2peak, and work economy in endurance athletes.
Supporting Evidence
- Eight of the ten studies measured improvements in VO2max or VO2peak.
- Five studies reported significant increases in VO2max.
- Improvements in work economy were found in ten studies, with five reporting significant increases.
- A polarized training model with 75-85% low-intensity and 15-20% high-intensity training is recommended.
Takeaway
This study shows that mixing high and low-intensity training helps athletes breathe better and perform better in endurance sports.
Methodology
A systematic review of 14 studies examining the effects of polarized training on VO2max and work economy.
Potential Biases
Publication bias may affect the results as studies with negative findings are less likely to be published.
Limitations
The limited number of studies restricts the generalizability of the findings.
Participant Demographics
163 participants (129 men and 34 women) aged 17 to 44 years, including recreational, well-trained, and elite athletes.
Statistical Information
P-Value
p<0.001
Statistical Significance
p<0.05
Digital Object Identifier (DOI)
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