Impossible is the Degree of Difficulty

In all endurance sports there are two main training strategies:
1 - increase in duration (time) of exercise with a constant exercise velocity (speed or pace) (strategy I);
2 - increase in exercise velocity with a constant duration of exercise (strategy II)

Strategy I

In strategy I, the focus is a constant exercise intensity (i.e., running, cycling or swimming velocity) for the different energy zones. Depending on the set and number of repetitions, athletes can exercise in all of the energy zones. This strategy is very effective for the beginning of season, as the development of volume of work capacity in the different energy zones which provides the base for exercise velocity.

For example, athletes could swim a set of n x 12.5 in zone SP3 (zone 5, creatine phosphate), or a set of n x 200 in zone EN2 (zone 3, mix aerobic-anaerobic) (see Sets in Strategy I). Athletes try to increase the number of repetitions but always maintain a constant velocity. In this training strategy, work capacity (or number of repetitions in a set) increases over 16 weeks. As the number of repetitions plateaus, or increases slowly, further training in strategy I is no longer effective.

Using this strategy, creates a positive change in aerobic work capacity such as a reduction in HR max, a faster HR in recovery, an increase in VO2 max, a lower lactate max, and better lactate clearance. It also avoids overtraining because of the gradual increase in work capacity (not in the exercise velocity!)

Sets in Strategy I

Strategy II

For Strategy II, the focus is to have the same number of repetitions in a set; however, athletes try to increase their intensity (velocity) in the set. Depending on the set and number of repetitions, athletes can exercise in all of the energy zones. This strategy is very effective for the second part of season and taper as it utilizes the accumulated volume of working capacity during strategy I to the exercise intensity (velocity).

For example, athletes could swim a set of 4 x 12.5 m in zone SP3 (zone 5, creatine phosphate), of a set of 4 x 200 m in zone EN2 (zone 3, mix aerobic-anaerobic) (see Sets in Strategy II). In this training strategy, exercise velocity in set increases for a period of 7-8 weeks. As the velocity doesn’t increase, or increases very slowly, using of Strategy II is no longer effective.

Using Strategy II, there are positive changes in anaerobic work capacity such as: an increase in HR max, a slower HR in recovery, an increase in lactate max, and a slower lactate clearance. Using this strategy in sets simulates competitive conditions.

Sets in Strategy II

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