The Periodization Approach To Aerobic Training

According to USA Triathlon coach Ken Johnson, periodization is a time-management training technique that divides the training season into specific phases. A periodization approach to aerobic training can be applied to endurance sports such as triathlons, marathons or cycling events. Using periodization in your training program allows you to organize your workouts to promote gradual performance improvements leading up to a competition.

Design

Periodization workouts for aerobic training follow a specific pattern and routine designed based on your individual requirements. For example, a marathon runner has different workouts than a triathlete or cyclist. However, every workout focuses on economy and aerobic capacity based on the individual sport. Workout intensity and the rest periods between workouts also vary according to your individual training demands.

Blocks

Periodization workouts are split into several blocks -- macrocycle, mesocycle and microcycle -- based on the demands of your training schedule. A macrocycle focuses on improving aerobic capacity during the season while mesocycle workouts develop an aerobic endurance base, muscular strength, speed and sport-specific skills. A microcycle takes place after the season and is designed for rest and recovery.

Time Frame

Each periodization training block varies based on the timing and duration of the season or upcoming competition. For example, a macrocycle lasts the duration of the season, but a mesocycle lasts one to 12 weeks, with a microcycle typically lasting one week. The mesocycle is broken down into several three- to four-week phases that gradually increases intensity to promote peak aerobic conditioning as you begin the season.

Intensity

The overall intensity of each periodization training phase is determined by the phase and timing of the competition season. For example, during the "prep" phase of the mesocycle, workouts consist of low intensity and volume and gradually increase to moderate intensity and volume during the "base" phase until reaching heavy intensity and moderate volume during the "build" phase.