Block versus Traditional Periodization of HIT: Two

Different Paths to Success for the World’s Best Cross-

Country Skier
Guro S. Solli1, 2*, Espen Tønnessen3, Øyvind Sandbakk2

1
Department of Sports Science and Physical Education, Nord University, Norway,
2
Department of Neuromedicine and Movement Science, Faculty of Medicine and Health
Sciences, Norwegian University of Science and Technology, Norway, 3Kristiania
University College, Norway
Submitted to Journal:
Frontiers in Physiology

l
Specialty Section:

a
Exercise Physiology

ISSN:
1664-042X

i
Article type:

sio n
v
Original Research Article

o
Received on:

r
12 Jan 2019

P Accepted on:
18 Mar 2019

Provisional PDF published on:

18 Mar 2019

Frontiers website link:

www.frontiersin.org

Citation:
Solli GS, Tønnessen E and Sandbakk Ø(2019) Block versus Traditional Periodization of HIT: Two
Different Paths to Success for the World’s Best Cross-Country Skier. Front. Physiol. 10:375.
doi:10.3389/fphys.2019.00375

Copyright statement:
© 2019 Solli, Tønnessen and Sandbakk. This is an open-access article distributed under the terms of
the Creative Commons Attribution License (CC BY). The use, distribution and reproduction in other
forums is permitted, provided the original author(s) or licensor are credited and that the original
publication in this journal is cited, in accordance with accepted academic practice. No use,
distribution or reproduction is permitted which does not comply with these terms.
This Provisional PDF corresponds to the article as it appeared upon acceptance, after peer-review. Fully formatted PDF
and full text (HTML) versions will be made available soon.

Frontiers in Physiology | www.frontiersin.org

o n al
r o vi si
P
 1 Block versus Traditional Periodization of HIT: Two Different Roads
2 LeadingPaths to Success for the World’s Best Cross-Country Skier
3
4
5 Guro Strøm Solli1,2, Espen Tønnessen3, Øyvind Sandbakk2
6
7
1
8 Department of Sports Science and Physical Education, Nord University, Bodø, Norway
2
9 Centre for Elite Sports Research, Department of Neuromedicine and Movement Science,
10 Norwegian University of Science and Technology, Trondheim, Norway
3
11 Kristiania University College, Oslo, Norway
12
13
14
15
16
17

o n al
si
18 Contact Details for the Corresponding Author:
19
20

r o vi
Guro Strøm Solli
Department of Sports Science and Physical Education
21
22
23
24
P
Nord University,
8026 Bodø, Norway

E-mail: guro.s.solli@nord.no
25 Phone: +47 97660430
26
27
28
29
30
31

1
32 Abstract
33
34 In short-term studies, block periodization (BP) of high-intensity training (HIT) has been shown
35 to be an effective strategy that enhances performance and related physiological factors.
36 However, long-term studies and detailed investigations of micromacro, meso, and macromicro-
37 periodization using BP of HIT blocks in world-class endurance athletes are currently lacking.
38 In a recent study, we showed that the world’s most successful cross-country (XC) skier used
39 two different periodization models with success throughout her career. One including extensive
40 use of HIT blocks, namely, BP of HIT, and one using a traditional method (namely TRAD).. In
41 this study, we compare her long-term utilization of BP with TRAD in two comparable
42 successful seasons and provide a detailed description of her long-term utilization ofthe annual
43 use of HIT blocks in BP.
44
45 The participant is the most-decorated winter Olympian, with 8 Olympic gold medals, 18 world
46 championship titles, and 114 world cup victories. Training data was categorized by training
47 form (endurance, strength, and speed), intensity (low [LIT], moderate [MIT], and HIT), and
48 mode (running, cycling, and skiing/roller skiing).
49
50 No significant difference was found in the total endurance training load between the BP-year
51 and the TRAD-year. However, training volume during the TRAD-yearin BP was higherlower
52 compared to the BP-year (TRAD (15±6 vs 18±7 h/wk vs. 15±6 h/wk, P=.001), mainly explained
53
54
55
l
by moreless LIT-time/wk ( (13±5 vs. 15±5 h vs. 13±5 h/wk, P=.004). More Lower volume of

n a
MIT was also performed in the TRAD-yearBP compared to the BP-year (38 TRAD (13 vs.

o
1338 sessions/year), whereas the amount of HIT was higher in the BP-year (157 vs. 77

si
56 sessions/year). The TRAD-year included a progressive increase in HIT towards the competition
57
58
59
i
period, whereas theWhile BP-year included high amounts of HIT already from the first

v
preparation period, followed by a reduction towards the competition period, TRAD had a

r o
progressive increase in HIT towards the competition period. During theIn BP-year, the athlete

P
60 performed seven HIT blocks, varying from 7–11 days, each including 8–13 HIT sessions. Here,
61 use of different exercise modes, careful intensity control, and reductions in training load after
62 each block were important components.
63
64 This study provides novel insights into successful utilization of two different periodization
65 models used byin the world-leadingworlds best XC skier, and it illustrates the micromacro,
66 meso, and macromicro- periodization utilizing BP of HIT in connection with intensified
67 training in elite endurance athletesblocks to increase the overall amount of HIT.
68
69 Keywords: endurance training, training intensity, intensity distribution, periodization model,
70 block periodization, traditional periodization
71
72
73
74
75
76
77

2
 78 Introduction
79
80 Cross-country (XC) skiing is regarded as one of the most demanding endurance sports, with
81 training and competition challenging every step of the oxygen transport chain. To achieve some
82 of the highest maximal oxygen uptake (VO2max) levels ever reported in the literature, with
83 values >85 mL∙kg-1∙min-1 for men and >70 mL∙kg-1∙min-1 for women ,Thus, XC skiers’ training
84 primarily targets the aerobic endurance capacity. and the most common training model among
85 XC skiers includes 700–850 hours of endurance training, distributed as 90% low (LIT), 4–5%
86 as moderate (MIT), and 5–8% as high-intensity training (HIT) (Sandbakk and Holmberg, 2017).
87 Although HIT sessions normally make up only one to three of the weekly training sessions of
88 XC skiers and many other endurance athletes, or ~20% of the total annual number of sessions
89 (Seiler, 2010;Stöggl and Sperlich, 2015), they are keykeys in eliciting physiological and
90 performance gains (Laursen and Jenkins, 2002;Buchheit and Laursen, 2013a;b). In fact, it is
91 argued that an increased volume and/or frequency of HIT would be beneficial for the further
92 development of elite endurance athletes (Laursen, 2010).
93
94 Independent of the overall intensity distribution, most studies report that the periodization of
95 HIT vs. MIT and LIT in XC-skiing is achieved via the traditional periodization model (TRAD)
96 (Matwejew, 1975;Issurin, 2008;Tønnessen et al., 2014). Utilization of TRADthis model is
97 characterized by mixed focus on LIT, MIT, and HIT in all periods, but with a gradual
98
99

n al
progression from high training volume to higher training intensity, reduced volume, and
training that is more specific as the competition period approaches. However, the TRAD-

o
si
100 traditional periodization model has received criticism because of possible conflicting
101 physiological adaptations produced by the mixed training of many performance-related factors
102
103
104
vi
simultaneously. As an alternative, it has been argued that a more effective way of organizing

o
endurance training is to include defined blocks of increased focus on specific intensities

r
(Issurin, 2008;2010;2016;2018).
105
106
107
108
109
110
111
P
In this context, block periodization (BP)blocks of HIT aims to direct highly concentrated HIT
stimulus aims to induce a beneficial metabolic impact and appropriate hormonal response to
optimize the subsequent adaptations (Issurin, 2018). While positive short-term effects of using
BP of HIT blocks to augment training responses have been shown (Breil et al., 2010;Støren et
al., 2012;Wahl et al., 2013;Clark et al., 2014;Rønnestad et al., 2017) only a small number of
studies have compared BP andblock periodization of HIT with evenly distributed HIT-matched
112 TRAD. Mosttraditional-models. Some of these studies reported superior improvements to BPby
113 using HIT blocks among national-level cyclists and XC skiers (Rønnestad et al.,
114 2014a;Rønnestad et al., 2014b;Rønnestad et al., 2016), whereas a recent study of junior XC
115 skiers reported no beneficial effects of BP over TRADblocking compared to an evenly
116 distribution of HIT (McGawley et al., 2017). However, all these studies have compared the
117 different periodization models by matching the overall HIT stimulus, whereas the utilizationuse
118 of BPblock periodization of HIT in a real-life context is often related to an increase in the overall
119 HIT stimulus.
120
121 Although one long-term study followed a national level male cyclist through 58 weeks of
122 systematic blocking of LIT, MIT, and HIT (Rønnestad and Hansen, 2018)Furthermore, , most
123 previous studies on BP block periodization of HIT are limited by short intervention periods (4–
124 12 weeks)), and none have examined endurance athletes at a world-class level. Only one long-
125 term study has been performed, where a national level male cyclist was followed through 58
3
126 weeks of systematic use of BP of LIT, MIT, and HIT . The study found large improvements in
127 VO2max and power output after BP, especially in the initial phases of the study. Still,
128 Furthermore, there is a lack of detailed investigations into micromacro-, meso-, and
129 macromicro-periodization utilizing BP of HIT in world-class endurance athletes andblocks and
130 evidence on how this model is distinguished from the TRADtraditional model according to the
131 organization of training across the annual cycle in world-class endurance athletes.
132
133 In a recent study, we investigated longitudinal training characteristics ofshowed that the world’s
134 most successful XC skier ever , in which she utilizedused two different periodization models
135 with great success throughout her career (Solli et al., 2017). One including extensive use of HIT
136 blocks, namely BP of HIT, and a traditional method namely TRAD. In this follow-up case
137 study, the main aims are to compare the long-term utilization of BP of HIT BP with TRAD in
138 two comparably successful seasons byin the world’s best XC skier, and to provide a detailed
139 description of her long-term utilizationannual use of BPHIT blocks. This will provide novel
140 information on the micro, meso, and macro-, meso-, and micro-organization of LIT, MIT, and
141 HIT, and generate new hypotheses for follow-up studies.
142
143 Methods
144
145 Participant
146
147
148
l
The participant is the most-decorated winter Olympian, with 8 Olympic gold medals, 18 world

n a
championship titles, and 114 world cup victories (FIS, 2018). The study was evaluated by the

o
regional ethics committee of mid-Norway and approved by the Norwegian Social Science Data

si
149 Services (NSD). Written informed consent was obtained from the participant for publication of
150
151
152

r o i
this study, which was performed according to the Helsinki declarations.

v
Overall design

P
153 This study builds on a previous longitudinal training study (Solli et al., 2017) identifying two
154 training periodization models (BPblock and TRADtraditional periodization of HIT) in the
155 skier’s training patterns. Here, we investigate training load and the detailed training content
156 during one representative year using block periodization of HIT (BP: 2005-2006 season) and
157 one representative year using the traditional model (TRAD: 2014-2015). The years using BP
158 and TRADwas selected based on three criteria: 1) successful performance during the examined
159 year (she won world cup races in both sprint (0.8-1.3 km) and distance (10-30 km) races in both
160 seasons, which led to victory in the sprint and overall world cup), 2) equal endurance
161 trianingtraining load (ETL) based on training impulse (TRIMP), and 3) detailed information
162 about the design of training sessions throughout the seasons.
163
164 Monitoring, registration, and systematization of training
165 The participant recorded all training data in diaries designed by the Norwegian Ski Association
166 and the Norwegian Olympic Federation to provide a valid and accurate measurement of training
167 (Sylta et al., 2014). As described (Solli et al., 2017), All training data was systematized by
168 phases (general preparation 1 and 2 [GP1 and GP2], specific preparation [SP], and competition
169 phase [CP]), training form (endurance, strength, and speed), intensity (LIT, MIT, and HIT), and
170 specific (skiing/roller skiing) versus non-specific (running and cycling) exercise modes.
171 Detailed information about the registration and systematization of training data, division of
172 training phases, determination of intensity zones, categorization of LIT, MIT and HIT sessions

4
173 as well as the content of speed and strength sessions are previously described (Solli et al., 2017).
174 Illness days and periods was registered based on the participant’s systematic reporting in the
175 training diaries. ETL was calculated by multiplying the accumulated duration of the intensity
176 by a multiplier for the particular intensity zone (e.g., 1 min at LIT, MIT, and HIT is given a
177 score of 1, 2, and 3 TRIMP, respectively). Total ETL (TRIMP score) is then obtained by
178 summating the results (Foster et al., 2001). The performance development throughout the
179 season was investigated by comparing the average rank in international competitions (world
180 cup races and the World/Olympic championships) in the first (i.e. races before the major
181 championships) and the second phase (i.e. races from the major championships and throughout
182 the rest of the competitive season). Since the average amount of MIT and HIT iswas 2–3
183 sessions per week (Solli et al., 2017), the definition of a HIT-block was set as > 4 sessions of
184 HIT (not including competitions) over a seven-day period.
185
186 Interviews
187 To gather additional information, ensure compliance with the training diary commentaries, and
188 verify the training intensity of different training sessions, both semi-structured interviews and
189 specific questions regarding the experience of the two periodization models were conducted
190 with the participant and her coaches.
191
192 Statistical analyses

l
193 All data from the investigated periods are presented as mean±standard deviation (SD).

a
194 Variables with normal distribution were analyzed by using a paired-sample t-test for the BP
195
196
197
n
versus TRAD-year. Otherwise, the Wilcoxon signed-rank test was used. All statistical tests

sio
were processed using IBM SPSS statistics version 24 Software for Windows (SPSS Inc.,

i
Chicago, IL, USA) and Office Excel 2016 (Microsoft Corporation, Redmond, WA, USA).

v
198

o
199 Results
200
201
202
203
204
205
P r
Comparisons of block and traditional periodization of HIT

Total training volume and load

No significant difference was found in the weekly ETL between the BP-year and TRAD
(1058±368 TRIMP) and the TRAD-year (vs. 1084±339 TRIMP). Average weekly training
206 volume during the TRAD-year was significantly higher15% lower in BP compared to the BP-
207 year (18±7 vs. 15±6 hTRAD (Table 1, P=.001). Total annual training volume was 795 h
208 distributed across 478 sessions during thein BP-year and 938 h over 538 sessions during thein
209 TRAD-year. The average weekly ETL and volume across the different phases are presented in
210 Table 1 and Figure 1A.
211
212 The average rank in international competitions in the two investigated seasons was 4.2±4.4 (2.9
213 to 5.6 in the first and second phase, respectively) in BP-year versus 2.8±5.8 in the TRAD-year.
214 Performance development from the first (races before the championship) to the second phase
215 (from championship throughout the season) of the competition season was 2.9 to 5.6 in BP and
216 (1.4 to 5.8 in the first and second phase, respectively) in TRAD. Total annual days spent at
217 altitude were 58 and 54 during the BP-year, which were distributed as two periods in GP2 (13
218 and 16 days), one period in SP (14 days), and one period in CP (15 days). In the TRAD-year,
219 54 days were spent at altitude distributed as two periods in GP2 (15 and 16 days), one period

5
220 in SP (12 days), and one period in CP (11 days). A total of BP and TRAD, respectively. The
221 same number (36) of days without training were found in both the BP and TRAD-year. The
222 number of illness days was seven (one period in CP) in the BP-year compared to nine (one
223 period in GP1, one period in GP2, and one in CP) in the TRAD-year.
224
225 Distribution of training forms and exercise modes
226 The training forms during thein BP-year were distributed as 746 h (94%) endurance, 40 h (5%)
227 strength, and 10 h (1%) speed training compared to 836 h (89 %) endurance, 86 h (9%) strength,
228 and 15 h (2%) speed training during thein TRAD-year. Weekly endurance-training volume was
229 significantly higher (16.1±5.5 vs. 14.3±5.3 h, P=.019) during the TRAD 11% lower in BP
230 compared to the BP-year.TRAD (Table 1, P=.019). The weekly strength training time was
231 significantly higher (54% lower in BP versus TRAD (Table 1.7±1.2 vs. 0.8±0.5 h,., P<.001)
232 during the TRAD compared to the BP-year;); this was present in all phases except CP. No
233 difference was found in maximal strength training between the TRADBP and BP-yearTRAD,
234 but a much higher amount of general strength training (48 vs. 0.4 h) was performed during the
235 TRAD-year. The weekly speed training time was significantly higher (0.3±0.3 vs. 0.2±0.2 h,
236 P=.023) during TRAD 37% lower in BP compared to the BP-year.TRAD (Table 1, P=.023).
237 The distribution of training forms across phases is presented in Figure 1B.
238
239 Exercise modes
240
241
242
l
The distribution of specific/non-specific exercise modes was approximately similar (61/39%)

a
in the BP and TRAD-year. No differences between the weekly amount of specific versus non-

o n
specific training were found across the annual phases, except for a65% higher amountvolume

si
243 of unspecificnon-specific exercise modes in CP during the TRAD-year (2.0± (Table 1.9 h vs.
244
245
246

r o i
0.7±0.6 h, P=.016).

v
Endurance training

P
247 According to the time spent in each intensity zone, the distribution of LIT/MIT/HIT was
248 88/1/11% duringin BP and 92/4/4% during thein TRAD-year. Quantified in terms of the number
249 of sessions, this was 61/3/36% in BP and 76/8/16% in the TRAD-year.
250
251 The weeklyvolume of LIT time was significantly higher during15% lower in BP than TRAD
252 compared to BP (14.8±5.3 h vs. 12.6±5.2 h(Table 1, P=.004). Total LIT volume Further BP
253 included 34% more LIT time performed as warm up or cool down in connection with MIT,
254 HIT, or strength sessions during the BP-year (3.9±2.4 h vs. 2.8±1.3 h(Table 1, P=.006).
255 However, ), while 28% more of the LIT time volume in TRAD was performed as sessions >90
256 minutes was higher during the TRAD-year (10.0±5.8 h/wk vs. 7.2±5.7 h/wk(Table 1, P=.002).
257 The LIT time and sessions across the different categories in the two periodization modelsof
258 duration, in BP and TRAD are presented in Figure 1C.
259
260 A substantially higherlower number of MIT sessions was performed during thein BP than
261 TRAD-year ( (13 vs. 38 vs. 13 sessions). Accordingly, weekly MIT time (0.6±0.6 vs. 0.2±0.3
262 h) and sessions (0.7±0.7 vs. 0.3±0.4) were significantly higher during the TRAD compared to
263 the BP-year (was 70% lower in BP than TRAD (Table 1, P<.001). The annual number of HIT
264 sessions was much higher during the BP-year (157 vs. 77 sessions), and the weekly HIT time
265 (1.6±1.1 vs. 0.7±0.6 h) and sessions (3.0±2.3 vs.was 121% higher in BP compared to TRAD
266 (Table 1.5±1.2) were significantly higher in the BP compared to the TRAD-year (, P<.001).

6
267
268 The volume of MIT and HIT was approximately similar in CP in BP and TRAD (1.3 vs. 1.2 h).
269 However, The progression of MIT and HIT from GP1 to CP was different between BP and
270 TRAD. In the BP-year, weekly HIT time and sessions decreased from GP1 (1.9 h) to GP2 (1.7
271 h) and further to SP (1.7 h). DuringWhile BP included high amounts of HIT already in the
272 beginning of the annual training cycle, followed by a reduction towards CP, TRAD, the weekly
273 amount of MIT was relatively constant had a progressive increase of HIT towards CP. The
274 distribution of MIT and HIT time and sessions, across GP1 (0.9 h), GP2 (0.8 h), and SP (0.7 h)
275 and then decreased to CP (0.2 h), while weekly HIT increased from GP1 (0.4 h) to GP2 (0.8 h)
276 and then was maintained in SP (0.7 h). The progression in MIT and HIT time and sessions
277 during the two periodization modelsthe annual phases is presented in Figure 1D.
278
279 Detailed description of block periodizationthe use of HIT blocks in BP
280
281 Overall training load and placement of HIT blocks
282 Seven HIT blocks with a duration of 7–11 days, including 8–13 HIT sessions, were performed
283 during the BP-year. A total of 35.6 h HIT was performed during HIT blocks representing 45%
284 of annual HIT volume. Weekly ETL during HIT blocks was 1366±68 TRIMP (Min-Max; 1254–
285 1446 TRIMP). The average time between HIT blocks was 27±12 days (15–48 days). Three of
286 the HIT blocks were placed in GP1 with 18–19 days in between; three were placed in GP2 with

l
287 28–33 days in between, and one HIT block was performed late in SP. The placement of HIT

a
288 blocks and the weekly training content throughoutacross the GP and SPannual phases in the BP

n
289 compared to the TRAD-year is presented in Figure 2 A-B.

sio
290
291 Distribution of training forms and intensity
292
293
294

vi
Total training volume during HIT blocks was 16.2±1.3 h/wk performed across 10.8±0.4

o
sessions/wk. This included 15.1±1.1 h/wk (93%) endurance training and 1.1±0.4 h/wk (7%)

r
strength training. Only 0.3 h of speed training was performed during one of the HIT blocks.

P
295 Endurance training time was distributed into 11.1±1.4 h/wk LIT, 0.2±0.3 h/wk MIT, and
296 3.8±0.5 h/wk HIT, which gives a time in zone distribution of 74/1/26% LIT/MIT/HIT. Weekly
297 endurance training sessions were distributed as 1.3±1.0 LIT, 0.2±0.3 MIT, and 7.7±0.9 HIT,
298 which gives a session in zone distribution of 14/2/84% LIT/MIT/HIT. The total number and
299 duration of LIT, MIT, and HIT sessions performed in the BP and TRAD-year are presented in
300 Figure 3 A-B.
301
302 Exercise modes and design of sessions
303 The 75 HIT (73 sessions) and MIT (2 sessions) sessions were distributed as 29% running, 17%
304 running with poles, as well as 8% double poling, 22% skating, and 24% classic skiing andon
305 snow or roller skiing. Eighty-seven percent of HIT sessions were performed as intervals with
306 working periods of 4–7 min, 10% performed as continuous sessions and 3% performed as
307 intervals <4 min. The most typical HIT session was 5 x 4 min, with 2–3 min recovery between
308 working periods. (see typical examples of sessions in Table 2).
309
310 The interviews revealed that the participant was very deliberate when performing HIT sessions
311 during HIT blocks. This included a slow progression in workload allowing heart rate (HR) to
312 gradually reach the target HR zone (90-95(>92% of HRmax), keeping the pace steady when
313 target HR was reached. A detailed description of the training performed in one high-load week

7
314 during the TRAD-year compared to seven days of one representative HIT-block is presented in
315 Table 2.
316
317 Training between HIT blocks
318 The average ETL between the HIT blocks was 1259, 1249, and 1087 TRIMP/wk during GP1,
319 GP2, and SP, respectively. Total training volume was 20 h/wk during GP1-2 and 16 h/wk in
320 SP, with the weekly average amount of HIT being ~1 h/wk performed over ~ and ~2
321 sessions/wk. According to training time, the intensity distribution of LIT/MIT/HIT was
322 93/1/6%, and this was 81/3/16% relative to the number of sessions. No HIT blocks were
323 performed in CP.
324
325 The average ETL during the seven days after each HIT block was 1198 TRIMP, with an average
326 training volume of 19.7 h/wk including ~7 LIT sessions, 1–2 MIT/HIT sessions, and 1–2
327 strength sessions.
328
329 Discussion
330
331 In this study, we compared the utilizationuse of BPblock and traditional periodization of HIT
332 with TRAD, in two comparable successful seasons of the world’s best XC skier and provided
333 a detailed description of micromacro, meso, and macromicro-organization of long-term BP.HIT
334
335
336
l
blocks across an annual cycle. Despite equal endurance training load in the BP- and the TRAD-

n a
year, a significantly higher training volume was found in the TRAD-year, mainly due to longer

o
duration of LIT sessions and more MIT. In contrast, twice as many HIT-sessions were

si
337 performed during the BP-year. The progression and distribution of HIT also differed between
338
339
340
i
the two years: the TRAD-year included a progressive increase in HIT towards CP, whereas the

v
BP-year included high amounts of HIT already in GP1, followed by a gradual reduction towards

r o
CP. During the BP-year, the athlete performed seven major HIT blocks, varying from 7–11

P
341 days with each including 8–13 HIT sessions. This contrasts with the organization of HIT during
342 thein TRAD-year, in which only half the number of HIT sessions were performed, evenly
343 distributed as 1–3 session/wk.
344
345 Comparisons of block and traditional periodization of HIT
346
347 Previous research has investigated the short-term effects of BP of HIT and compared the effects
348 to HIT-matched TRAD models, in which positive effects of BP have consistently been found ,
349 except for one study that used relatively extreme blocking of 9 HIT sessions during a week .
350 However, This is the first study comparing successful utilization of TRADblock and
351 BPtraditional periodization of HIT in a world-class endurance athlete, and where BP wasHIT
352 blocks were used to significantly increase the amount of HIT. In this case the total ETL did not
353 differ between the two investigated years, allowing for a valid comparison of the athlete’s
354 micromacro-, meso--, and macromicro-organization of training volume, intensity distribution,
355 content, as well as the design of training sessions.
356
357 A higher endurance training volume was found in the TRAD-year, which was primarilly
358 explained by more LIT (~15 vs. 13 h/wk) including longer duration LIT sessions (~5 vs. 3
359 sessions/wk >90 min). More frequent exposure to longer duration LIT sessions in the TRAD-
360 year might have induced a positive long-term physiological adaptation that has also been

8
361 highlighted in previous studies (Seiler, 2010). In the BP-year, LIT was still a large proportion
362 of the overall endurance training volume, but much of the LIT was performed as shorter bouts
363 of warm up or cool down in connection with HIT sessions. Whether the total volume of LIT,
364 independent of type of sessions, versus a high volume due to longer duration LIT-sessions plays
365 a role for the endurance adaptations is currently not known. As a compensation for the lower
366 amount of LIT, as well as less MIT (13 vs. 38 sessions), during thein BP- than the TRAD-year,
367 substantially more HIT training was performed (157 vs. 77 sessions), resulting in similar ETL
368 across these two periodization models.
369
370 According to the time spent in each intensity zone, the distribution of LIT/MIT/HIT time was
371 92/4/4% during thein TRAD-year and 88/1/11% during thein BP-year, demonstrating a higher
372 proportion of HIT in the BP-year than previously reported in XC skiers (Tønnessen et al.,
373 2014;Sandbakk et al., 2016;Sandbakk and Holmberg, 2017). By using the session goal
374 approachQuantified in terms of the number of sessions, the intensity distribution in the BP-year
375 is further distinguished from the TRAD-year and previous studies on XC skiing. In fact, the
376 number of sessions at each intensity level shows a polarized distribution of 61/3/36% for
377 LIT/MIT/HIT in the BP-year. This number of HIT sessions in combination with the large
378 annual training volume (~800 h) is among the highest amount of HIT ever reported for elite
379 endurance athletes in the scientific literature (Stöggl and Sperlich, 2015). This contrasts with
380 the session distribution of 76/8/16% LIT/MIT/HIT observed in the TRAD-year and differs
381
382
383
l
substantially from the 20% session distribution of HIT-sessions previously observed at high

n a
intensity in elite endurance athletes (Seiler, 2010). Overall, the comparison of the intensity

o
distribution between the BP- and TRAD-year shows clear differences in training organization,

si
384 with a higher amount of HIT and thereby a more polarized distribution in the BP-year.
385
386
387

o vi
The major portion of HIT sessions in the BP-year were performed as interval sessions with

r
relatively short work duration (typically 5 x 4 min > 92% of HFmax), while more of the longer
388
389
390
391
392
393
394
P
duration MIT sessions (typically 5 x 7–8 min @ 87-92%) were employed in the TRAD-year.
Physiological adaptations depend on both intensity and accumulated duration of training. For
example, accumulating ~30–45 min at ~90% HRmax twice per week has been found to be more
effective than accumulating 15–20 min at ~95% HRmax (Sandbakk et al., 2013;Seiler et al.,
2013). This indicates that, in our athlete who performed MIT sessions at around 90% of HRmax,
the effects of the higher number of HIT sessions during thein BP-year could have been
compensated for by a higher number of long-duration MIT sessions during thein TRAD-year.
395
396 We found opposite patterns in the distribution and progression of MIT and HIT across the
397 phases of the training year in the two periodization models. In the BP-year, the amount of HIT
398 was already high in GP1 (1.9 h/wk) with a small reduction in SP (1.7 h/wk) and a further
399 reduction in CP (1.3 h/wk). There was also a tendency for the HIT blocks to become shorter
400 with fewer HIT sessions towards CP. In contrast, the amount of HIT was lowest in GP1 (0.4
401 h/wk) in the TRAD-year, then increased towards CP (1.2 h/wk), whereas the amount of MIT
402 showed the opposite pattern. Thus, TRAD represents a gradual change to a more polarized
403 distribution with increased amounts of HIT closer to the desired peak performance. This is
404 consistent with previous observations in world class XC skiers and orienteers (Tønnessen et al.,
405 2014;Tønnessen et al., 2015).
406

9
407 The different progression in HIT clearly represents diverse training philosophies. Interviews
408 with the participant and her coaches indicate that BP ofthe HIT wasblocks were aimed at
409 enhancing VO2max early in the preparation phase. This in order to facilitate higher training
410 velocities throughout GP and SP and thereby be at a higher performance level as the CP
411 approached. This is in contrast to TRAD, in which high volumes of LIT during GP are believed
412 to provide an aerobic platform on which to build specific adaptations in response to increased
413 HIT and optimization of performance towards CP (Laursen, 2010). However, a recent
414 experimental study including well-trained cyclists found no beneficial effects from increasing
415 HIT intensity compared to decreasing or mixed intensity HIT sessions in a meso-cycle order
416 when the total load was the same . While this indicates that the total training load may be more
417 important than the periodization of training, the overall content of HIT was the same throughout
418 the 12-week intervention period of Sylta and co-workers . In this study, we compared two HIT
419 periodization models that included different amounts of HIT and opposite progression patterns
420 of HIT integrated into a best practice model. Although our athlete had success with both models,
421 the effects of each component needs to be further investigated in experimental studies.
422
423 Despite clearly different volumes and organization of HIT, periodization models and patterns
424 of progression, we found no significant difference in the performance development from the
425 first to the second phase of the CP between the BP- and the TRAD-year. However, when
426 analysing performance over several seasons of utilizing either the BP- or the TRAD model,
427
428
429
l
better maintenance of performance throughout the competition season was indicated in the

n a
TRAD-years. This was reinforced by interviews with the participant and we speculate that this

o
is duewithin BP compared to the high amount of HIT early in the training cycle in the BP-year.

si
430 In addition, much of the potential for using BP could have been taken out by the many HIT-
431
432
433
i
blocks in the GP when using the BP-model, whereas this potential is gradually gained in the CP

o v
with the TRAD-model since it includes many minor blocks of HIT due to periods with a high

r
density of competitions.TRAD. However, a limitation of our comparison of performance during
434
435
436
437
438
439
440
P
thein BP versus TRAD-years is that the TRADtraditional model was utilized later in the
athlete´s career, when she was more experienced. In addition, and that the competition program
in XC-skiing changed over the course ofduring the investigated period. Further studies are
therefore needed to investigate performance outcomes of different HIT-progression across the
general and specific preparation phases.

Detailed description of block periodizationthe use of HIT blocks in BP

441
442 The present study is the first to give detailed insights into successful long-term utilization of
443 the BP of HIT model.use of HIT blocks across an annual cycle in a world class endurance
444 athlete. Of the 157 HIT sessions performed in the BP-year, 73 sessions were organized during
445 the HIT blocks, representing ~45% of annual HIT volume and sessions. Specifically, seven HIT
446 blocks, with a duration of 7–11 days including 8–13 HIT sessions, were performed from GP1
447 to SP in the BP-year. In comparison, previous research has compared the effects of one to three
448 blocks of HIT to TRAD programs with the same quantity of HIT sessions . While these studies
449 provide important mechanistic insight into the short-term effects of BP of HIT, they are limited
450 by the short duration (4–12 weeks) and have not included world class endurance athletes.
451 Furthermore, the overall HIT stimulus is kept constant, whereas BP of HIT in a real-world
452 situation often includes an increase in the total HIT, as in the case of our participant.
453
10
454 . With such a high density of HIT sessions, a challenge is the short recovery time and a
455 subsequent risk of accumulation of fatigue from sessions targeting the same systems. This
456 challenge was indeed the case for our participant, where the average frequency of HIT sessions
457 was ~8 sessions over a 7-day period, with 1–3 days that included two HIT sessions performed
458 on the same day. Although gradual fatigue over the period was sometimes the case, interviews
459 with the participant indicate that she was mostly able to maintain a relatively high training
460 quality throughout the HIT blocks, including when two HIT sessions were performed on the
461 same day. In contrast, Yeo et al. (2008) reported the power output produced by endurance-
462 trained athletes to be lower during a second session of HIT performed on the same day
463 compared to a separate day. Reduced HR during maximal exercise has also been demonstrated
464 in competitive cyclists following a period of training predominantly consisting of HIT
465 (Jeukendrup et al., 1992). However, in the study by McGawley et al. (2017), the authors found
466 no difference in either time in HR zones or distance covered resulting from performing nine
467 versus three HIT sessions a week.
468
469 An important point in this context is that XC skiers alternate between several exercise modes
470 in their training. During HIT blocks, the participant utilized five different exercise modes
471 including specific (classic and skating technique on skiesskis or roller-skis), semi-specific
472 (double poling or running with poles), and non-specific (running) exercise modes were used.
473 This micro periodization of different exercise modes, with differential loading of the upper and
474 lower body, is likely very important in maintaining the quality of sessions as well as avoiding

l
475 muscular fatigue throughout the HIT blocks. Furthermore, both the participant and her coaches

a
476 reported that the HIT sessions during blocks were closely supervised with a focus on a

n
477 progressive increase in speed from the start of the sessions allowing HR to gradually approach

sio
478 the target intensity zone without increasing the velocity further when target HR (90–95(>92%
479 of HRmax) was reached. Her coaches stated that ‘after completing the last interval of a HIT
480
481
482
i
session, the athlete should potentially be able to perform one additional interval at

o v
approximately the same pace’. This precise steering of intensity is critical, and differs from

r
studies that investigate HIT protocols when performing HIT sessions at the maximum

P
483 sustainable intensity during all interval bouts, so-called ‘isoeffort’ matching (Sylta et al., 2016).
484 In the current case, the precise steering of intensity during HIT sessions likely contributed to a
485 reduced recovery time, thereby increasing the participant’s ability to perform the high
486 frequency of HIT sessions at high quality and tolerate the overall training load during blocks.
487
488 Although Only a minor difference in the number of illness days or periods was found between
489 the investigated BP and TRAD-year, in our study. However, intensified training or frequent
490 competitions have previously been associated with negative changes in immunological
491 variables and increasedmore illness incidents (Tiollier et al., 2005;Papacosta and Nassis,
492 2011;Li et al., 2012;Svendsen et al., 2015;Svendsen et al., 2016)have been reported after
493 increased HIT load or frequent competitions .. Another concern regarding BPthe use of HIT
494 blocks is the reduction in well-being and increased stress levels observed among endurance
495 athletes following a period with high loads of HIT (Jeukendrup et al., 1992;Halson et al.,
496 2002;Jurimae et al., 2004;Coutts et al., 2007). AlthoughTherefore, the high stress induced by
497 the BP of HIT blocks might induce beneficial adaptations, these factors may lead toincrease the
498 risk of long-term performance decline, overtraining, or non-functional over-reaching when
499 stress and recovery is not sufficiently balanced (Meeusen et al., 2013). However, a re-
500 establishment of HIT-induced disturbance in the recovery-stress state after four to six days of
501 easy training has been previously reported . InTo prevent this context, our participant had a
502 reduction in the training load after each HIT block and clearly reduced the amount of HIT

11
503 sessions between blocks. In fact, reported data, comments in her training diary, and
504 retrospective interviews with the athlete indicated a We speculate that this was the main reason
505 for the low number of days of sickness and rest days and a, as well as her high motivation for
506 training. Her success shows that non-functional over-reaching can be avoided via fine-tuned
507 micro periodization of training in the HIT blocks and allowing sufficient recovery afterwards.
508 in both seasons analysed.
509
510 The participant had progressively increased her training load since junior level and was in a
511 highly trained state when she started the relatively extreme BPuse of HIT blocks presented here
512 (Solli et al., 2017). This, as well as her balanced micro-periodization of HIT blocks, made her
513 able to tolerate high loads of HIT, increasing her performance rapidly during the first two to
514 three years utilizing this periodization model. However, it should be noted that her performance
515 stagnated during the following years. In retrospect, both the participant and her coaches agree
516 that the BPblock periodization of HIT model was effective during the first seasons, (2004-
517 2006), but that they subsequently should have changed the training to focus more on
518 maintaining the increased capacity and targeting other performance-related factors. This
519 coincides with the participant’s next major performance improvement in 2010 (Solli et al.,
520 2017), including a change to the TRADa traditional model presented in the current study.
521 Therefore, it could be stated that BPblock periodization of HIT is effective in inducing rapid
522 performance improvements but has some limitations and risks in respect to long-term
523
524
525
utilization.

Limitations

o n al
si
526
527
528
529
i
The main limitation of this study is that the BP-year and the TRAD-year were carried out with

v
almost ten years between them, so that effects of training history might differ between the two

r o
periodization models examined for this specific athlete. Although the ETL was similar in the

P
530 two investigated years, differences in content, intensity distribution, duration and frequency of
531 sessions clearly differed. When interpreting our results, it is hence important to be aware of the
532 integrated effects of both inclusion of HIT blocks and differences in overall training content.
533 Still, it provides unique insights into how relatively extreme amounts In addition, the development of HIT
534 are managed in a BP model in a world-class athlete,XC-skiing and how this differs for the same athlete using
535 TRAD.changes in the competition program makes it difficult to directly compare the
536 performance development throughout the investigated years. Unfortunately, no test data was
537 available for the BP-year that could have allowed more detailed analyses of the development of
538 performance indicators throughout the annual cycle. Furthermore, the main focus in this study
539 was to compare the training organization and content between BP and TRAD and other
540 components important for the training outcome such as physical characteristics, abilities,
541 mentality, lifestyle and nutrition are not discussed here. Still, this study provides unique insights
542 into how relatively extreme HIT blocks are managed in a world-class athlete, and how this
543 differs for the same athlete using a traditional model.
544
545 Practical applications
546
547 This study shows that BPblock periodization of HIT can bewas successfully utilized in periods
548 of intensified training in elite endurance athletesa world class XC-skier. In particular, we
549 highlight the importance of balanced micro-periodization during HIT blocks by utilizing

12
550 different exercise modes, careful steering of intensity, and reductions in the training load and
551 amount of HIT after each block. In addition, the periodization model must be adjusted to the
552 athlete’s training status, and the risk of negative over-reaching and stress on the immunological
553 system must be considered. However, the participant also achieved substantial success
554 utilizingusing a TRADtraditional model, which might be considered a ‘safer’ model. Overall,
555 there seems to be more than one way to organize the HIT sessions to achieve success in XC
556 skiing, and We hope that our study can highlight the importance of tailoring training to each
557 individual athlete based on training history and other factors influencing adaptation to training.
558
559 Conclusions
560
561 This study provides novel insights into successful utilization of two different periodization
562 models by the world-leading XC skier of our time. The results illustrate how micro-, meso-,
563 and macro-organization BP of HIT can be utilized in connection with intensified training in
564 elite endurance athletes. Despite similar ETL, a higher training volume due to more MIT and
565 long duration LIT sessions was found in the TRAD-year. In contrast, twice as many HIT-
566 sessions were performed during thein BP-year, which is among the highest volumes of HIT
567 ever reported for elite endurance athletes. This high HIT volume was achieved by organizing
568 45% of the annual HIT sessions across seven major HIT blocks during GP and SP, varying
569 from 7–11 days, with each block including 8–13 HIT sessions. This was in significant contrast
570 to the evenly distributed HIT sessions in the TRAD-year, with 1-3 weekly sessions. However,
571
572
573

al
The progression and distribution of HIT differed clearly between periodization models: the

n
TRAD-year included a progressive increase of HIT towards CP, whereas the BP-yearBP

o
included high amounts of HIT already from the beginning of the annual training cyclefirst

si
574 preparation period, followed by a gradual reduction towards CP., while TRAD had a

i
575 progressive increase in HIT towards the CP. Altogether, this study illustrates two successful
576
577
578
579
580
581 P r o v
ways of periodizing endurance training in elite endurance athletes, however, to get further
mechanistic insight the new hypotheses generated in our approach need to be tested in follow-
up studiesa world class athlete.

Acknowledgements

582 The authors sincerely thank Marit Bjørgen and her coaches Svein Tore Samdal and Egil
583 Kristiansen for their valuable cooperation and participation in this study.

13
584 References
585
586 Breil, F.A., Weber, S.N., Koller, S., Hoppeler, H., and Vogt, M. (2010). Block training
587 periodization in alpine skiing: effects of 11-day HIT on VO2max and performance. Eur
588 J Appl Physiol 109, 1077-1086.
589 Buchheit, M., and Laursen, P.B. (2013a). High-intensity interval training, solutions to the
590 programming puzzle. Part II: anaerobic energy, neuromuscular load and practical
591 applications. Sports Med 43, 927-954.
592 Buchheit, M., and Laursen, P.B. (2013b). High-intensity interval training, solutions to the
593 programming puzzle: Part I: cardiopulmonary emphasis. Sports Med 43, 313-338.
594 Clark, B., Costa, V.P., O'brien, B.J., Guglielmo, L.G., and Paton, C.D. (2014). Effects of a
595 seven day overload-period of high-intensity training on performance and physiology of
596 competitive cyclists. PLoS One 9, e115308.
597 Coutts, A.J., Slattery, K.M., and Wallace, L.K. (2007). Practical tests for monitoring
598 performance, fatigue and recovery in triathletes. J Sci Med Sport 10, 372-381.
599 Fis (2018). International Ski Federation World Cup Results [Online]. http://www.fis-ski.com/:
600 International Ski Federation. [Accessed].
601 Foster, C., Florhaug, J.A., Franklin, J., Gottschall, L., Hrovatin, L.A., Parker, S., Doleshal, P.,
602 and Dodge, C. (2001). A new approach to monitoring exercise training. J Strength Cond
603 Res 15, 109-115.

l
604 Halson, S.L., Bridge, M.W., Meeusen, R., Busschaert, B., Gleeson, M., Jones, D.A., and

a
605 Jeukendrup, A.E. (2002). Time course of performance changes and fatigue markers

n
606 during intensified training in trained cyclists. J Appl Physiol (1985) 93, 947-956.

sio
607 Issurin, V.B. (2008). Block periodization versus traditional training theory: a review. J Sports
608 Med Phys Fitness 48, 65-75.
609
610
611

r i
Issurin, V.B. (2010). New horizons for the methodology and physiology of training

o v
periodization. Sports Med 40, 189-206.
Issurin, V.B. (2016). Benefits and Limitations of Block Periodized Training Approaches to

P
612 Athletes' Preparation: A Review. Sports Med 46, 329-338.
613 Issurin, V.B. (2018). Biological Background of Block Periodized Endurance Training: A
614 Review. Sports Med.
615 Jeukendrup, A.E., Hesselink, M.K., Snyder, A.C., Kuipers, H., and Keizer, H.A. (1992).
616 Physiological changes in male competitive cyclists after two weeks of intensified
617 training. Int J Sports Med 13, 534-541.
618 Jurimae, J., Maestu, J., Purge, P., and Jurimae, T. (2004). Changes in stress and recovery after
619 heavy training in rowers. J Sci Med Sport 7, 335-339.
620 Laursen, P.B. (2010). Training for intense exercise performance: high-intensity or high-volume
621 training? Scand J Med Sci Sports 20 Suppl 2, 1-10.
622 Laursen, P.B., and Jenkins, D.G. (2002). The scientific basis for high-intensity interval training:
623 optimising training programmes and maximising performance in highly trained
624 endurance athletes. Sports Med 32, 53-73.
625 Li, T.L., Lin, H.C., Ko, M.H., Chang, C.K., and Fang, S.H. (2012). Effects of prolonged
626 intensive training on the resting levels of salivary immunoglobulin A and cortisol in
627 adolescent volleyball players. J Sports Med Phys Fitness 52, 569-573.
628 Matwejew, L. (1975). Periodisierung des sportlichen trainings. Berlin: Bartels & Wernitz.
629 Mcgawley, K., Juudas, E., Kazior, Z., Strom, K., Blomstrand, E., Hansson, O., and Holmberg,
630 H.C. (2017). No additional benefits of block- over evenly-distributed high-intensity
631 interval training within a polarized microcycle. Front Physiol 8, 413.

14
632 Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., Raglin, J., Rietjens, G.,
633 Steinacker, J., Urhausen, A., European College of Sport, S., and American College of
634 Sports, M. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome:
635 joint consensus statement of the European College of Sport Science and the American
636 College of Sports Medicine. Med Sci Sports Exerc 45, 186-205.
637 Papacosta, E., and Nassis, G.P. (2011). Saliva as a tool for monitoring steroid, peptide and
638 immune markers in sport and exercise science. J Sci Med Sport 14, 424-434.
639 Rønnestad, B.R., Ellefsen, S., Nygaard, H., Zacharoff, E.E., Vikmoen, O., Hansen, J., and
640 Hallen, J. (2014a). Effects of 12 weeks of block periodization on performance and
641 performance indices in well-trained cyclists. Scand J Med Sci Sports 24, 327-335.
642 Rønnestad, B.R., and Hansen, J. (2018). A Scientific Approach to Improve Physiological
643 Capacity of an Elite Cyclist. Int J Sports Physiol Perform 13, 390-393.
644 Rønnestad, B.R., Hansen, J., and Ellefsen, S. (2014b). Block periodization of high-intensity
645 aerobic intervals provides superior training effects in trained cyclists. Scand J Med Sci
646 Sports 24, 34-42.
647 Rønnestad, B.R., Hansen, J., Thyli, V., Bakken, T.A., and Sandbakk, Ø. (2016). 5-week block
648 periodization increases aerobic power in elite cross-country skiers. Scand J Med Sci
649 Sports 26, 140-146.
650 Rønnestad, B.R., Hansen, J., Vegge, G., and Mujika, I. (2017). Short-term performance peaking
651 in an elite cross-country mountain biker. J Sports Sci 35, 1392-1395.
652 Sandbakk, Ø., and Holmberg, H.C. (2017). Physiological Capacity and Training Routines of

l
653 Elite Cross-Country Skiers: Approaching the Upper Limits of Human Endurance. Int J

a
654 Sports Physiol Perform 12, 1003-1011.

n
655 Sandbakk, Ø., Sandbakk, S.B., Ettema, G., and Welde, B. (2013). Effects of intensity and

sio
656 duration in aerobic high-intensity interval training in highly trained junior cross-country
657 skiers. J Strength Cond Res 27, 1974-1980.
658
659
660

r i
Sandbakk, Ø., Hegge, A.M., Losnegard, T., Skattebo, Ø., Tønnessen, E., and Holmberg, H.C.

o v
(2016). The physiological capacity of the world's highest ranked female cross-country
skiers. Med Sci Sports Exerc 48, 1091-1100.

P
661 Seiler, S. (2010). What is best practice for training intensity and duration distribution in
662 endurance athletes? Int J Sports Physiol Perform 5, 276-291.
663 Seiler, S., Joranson, K., Olesen, B.V., and Hetlelid, K.J. (2013). Adaptations to aerobic interval
664 training: interactive effects of exercise intensity and total work duration. Scand J Med
665 Sci Sports 23, 74-83.
666 Solli, G.S., Tønnessen, E., and Sandbakk, Ø. (2017). The training characteristics of the world's
667 most successful female cross-country skier. Front Physiol 8, 1069.
668 Stöggl, T.L., and Sperlich, B. (2015). The training intensity distribution among well-trained
669 and elite endurance athletes. Front Physiol 6, 295.
670 Støren, Ø., Bratland-Sanda, S., Haave, M., and Helgerud, J. (2012). Improved VO2max and
671 time trial performance with more high aerobic intensity interval training and reduced
672 training volume: a case study on an elite national cyclist. J Strength Cond Res 26, 2705-
673 2711.
674 Svendsen, I.S., Gleeson, M., Haugen, T.A., and Tonnessen, E. (2015). Effect of an intense
675 period of competition on race performance and self-reported illness in elite cross-
676 country skiers. Scand J Med Sci Sports 25, 846-853.
677 Svendsen, I.S., Killer, S.C., Carter, J.M., Randell, R.K., Jeukendrup, A.E., and Gleeson, M.
678 (2016). Impact of intensified training and carbohydrate supplementation on immunity
679 and markers of overreaching in highly trained cyclists. Eur J Appl Physiol 116, 867-
680 877.

15
681 Sylta, Ø., Tonnessen, E., Hammarstrom, D., Danielsen, J., Skovereng, K., Ravn, T., Ronnestad,
682 B.R., Sandbakk, O., and Seiler, S. (2016). The Effect of Different High-Intensity
683 Periodization Models on Endurance Adaptations. Med Sci Sports Exerc 48, 2165-2174.
684 Sylta, Ø., Tønnessen, E., and Seiler, S. (2014). Do elite endurance athletes report their training
685 accurately? Int J Sports Physiol Perform 9, 85-92.
686 Tiollier, E., Schmitt, L., Burnat, P., Fouillot, J.P., Robach, P., Filaire, E., Guezennec, C., and
687 Richalet, J.P. (2005). Living high-training low altitude training: effects on mucosal
688 immunity. Eur J Appl Physiol 94, 298-304.
689 Tønnessen, E., Svendsen, I.S., Ronnestad, B.R., Hisdal, J., Haugen, T.A., and Seiler, S. (2015).
690 The annual training periodization of 8 world champions in orienteering. Int J Sports
691 Physiol Perform 10, 29-38.
692 Tønnessen, E., Sylta, Ø., Haugen, T.A., Hem, E., Svendsen, I.S., and Seiler, S. (2014). The road
693 to gold: training and peaking characteristics in the year prior to a gold medal endurance
694 performance. PLoS One 9, e101796.
695 Wahl, P., Zinner, C., Grosskopf, C., Rossmann, R., Bloch, W., and Mester, J. (2013). Passive
696 recovery is superior to active recovery during a high-intensity shock microcycle. J
697 Strength Cond Res 27, 1384-1393.
698 Yeo, W.K., Paton, C.D., Garnham, A.P., Burke, L.M., Carey, A.L., and Hawley, J.A. (2008).
699 Skeletal muscle adaptation and performance responses to once a day versus twice every
700 second day endurance training regimens. J Appl Physiol (1985) 105, 1462-1470.
701
702

o n al
r o vi si
P

16
703 Figure legends
704
705 Figure 1 A-D. The distribution of the total training volume and endurance training load (A),
706 intensity distribution (B), low [LIT] (C), moderate [MIT] and high-intensity training [HIT] (D)
707 duringacross the annual cycle [TOTAL], and the different phases (general preparation [GP],
708 specific preparation [SP] and competition phase [CP]), in the season using block periodization
709 of HIT [BP and ] and the season using traditional periodization [TRAD-year.].
710
711 Figure 2 A-B. The placement of high-intensity training blocks and the weekly training
712 characteristics during the generalsessions distributed into endurance training (low [LIT],
713 moderate [MIT], high-intensity [HIT]) and specific preparation period in the strength training
714 across the annual cycle using block periodization of HIT [BP] (A)), and the season using
715 traditional periodization [TRAD-year] (B).
716 Footnotes:
717 *The competition phase, includes many short duration LIT sessions (i.e morning jogs or restitution sessions before
718 and after competitions)
719 **Week 39 in BP, contains no training since the participant was sick

720
721

l
722 Figure 3 A-B. The duration of low, [LIT], moderate, [MIT] and high-intensity [HIT] sessions
723
724
725
a
performed across the annual cycle in the BPusing block periodization of HIT [BP] (A) and ),

n
and the season using traditional periodization [TRAD-year] (B).
Footnote:

sio
i
726 *LIT sessions with a duration <1 h is not included in the figures

727
728
729

P r o v

17
730 Table 1. Weekly training distribution (mean ± SD) across the diffrent periodization phases in the BP and TRAD-year for the
731 world’s most successful female cross-country skier.
GP1 GP2 SP CP TOTAL

l
BP TRAD BP TRAD BP TRAD BP TRAD BP TRAD

Training forms
Hours
Session

sio n a
18.9±3.4 21.3±5.1 19.3±4.0 22.1±4.7* 16.0±3.2 19.1±3.0
10.8±1.1 12.4±2.0* 10.6±1.2 12.1±1.0* 9.8±1.7 12.6±1.3*
9.8±4.4 13.6±6.0 15.3±5.9 18.0±6.7*
7.3±3.3 11.0±2.9* 9.2±2.8 11.6±2.3*

i
Training forms

v
Endurance (h) 17.6±3.2 18.5±4.6 17.9±3.8 19.2±3.9 15.1±2.9 17.2±2.6 9.3±4.1 12.8±4.9 14.4±5.3 16.1±5.5*

o
Strength (h) 1.1±0.5 2.3±0.8* 1.1±0.5 2.4±1.1* 0.8±0.3 1.7±0.8* 0.3±0.4 0.7±1.3 0.8±0.6 1.7±1.2*

P r
Speed (h)
Exercise modes
Specific (h)
Non-specific (h)
SPE/UNSPE (%)
Endurance training time
Load (TRIMP/wk)
LIT (h)
0.2±0.2 0.5±0.4*

8.2±2.6
9.6±3.3
46/54
9.9±6.1
9.1±3.0
52/48
0.3±0.4

8.5±4.2

47/53
0.5±0.3

49/51
0.1±0.2

3.6±3.3
77/23
0.2±0.2

9.7±3.9 11.7±3.0 12.7±2.8

9.7±3.4 10.0±2.8 4.7±2.5
73/27
0.2±0.2 0.1±0.1 0.2±0.2 0.3±0.3*

8.8±3.8 10.8±4.5 8.8±3.7 10.0±4.9

0.7±0.6 2.0±1.9* 5.7±4.9
92/8 84/16

1303±183 1213±282 1293±124 1292±202 1118±207 1158±148 712±342 893±302 1058±368 1084±339
15.4±4.1 17.2±4.4 15.9±4.6 17.6±4.2 13.3±2.7 15.8±2.5
61/39
6.3±4.1
61/39

8.0±3.4 11.6±4.7 12.6±5.2 14.8±5.3*

MIT (h) 0.3±0.4 0.9±0.6* 0.3±0.3 0.8±0.7 0.1±0.2 0.7±0.6* 0.04±0.2 0.2±0.3* 0.2±0.3 0.6±0.6*
HIT (h) 1.9±1.5 0.4±0.5* 1.7±1.1 0.8±0.6* 1.7±0.5 0.7±0.3* 1.2±1.0 1.0±0.6 1.6±1.2 0.7±0.6*
LIT/MIT/HIT (%) 87/2/11 93/5/2 89/2/9 92/4/4 88/0/11 92/4/4 86/0/13 91/2/7 88/1/11 92/4/4
Endurance training sessions
LIT (sessions) 5.4±3.3 7.2±1.8 5.5±3.1 7.5±1.7 5.1±1.5 7.3±1.5* 4.4±2.3 7.2±3.2 5.0±2.6 7.0±2.4*
MIT (sessions) 0.4±0.5 1.0±0.7* 0.5±0.5 0.8±0.7 0.1±0.3 0.9±0.9* 0.1±0.3 0.4±0.5* 0.3±0.4 0.7±0.7*
HIT (sessions) 3.8±3.0 0.8±0.9* 3.3±2.3 1.5±1.1* 3.6±1.0 1.9±0.9* 2.3±1.5 2.1±1.5 3.0±2.2 1.5±1.2*
LIT/MIT/HIT (%) 56/4/40 80/11/9 61/5/34 76/9/16 58/1/41 73/9/19 66/1/33 74/4/22 61/3/36 76/8/16
Categorization of low intensity training
Warm up & cool down (h) 4.6±3.1 2.8±0.5 4.6±2.0 2.6±1.1* 4.8±1.0 4.2±1.2 3.0±2.0 3.0±1.9 3.9±2.4 2.9±1.4*
<50 min (h) 0.0±0.0 0.1±0.2 0.1±0.4 0.1±0.3 0.3±0.5 0.8±0.9 0.8±0.8 1.3±1.5 0.3±0.6 0.5±1.0*
50 – 90 min (h) 1.2±1.3 1.0±1.6 0.8±0.8 1.5±1.2* 1.3±1.7 1.5±1.4 1.6±1.3 1.9±1.0 1.2±1.2 1.4±1.3
90 – 150 min (h) 6.4±3.7 8.5±4.0* 6.7±4.6 8.1±3.0 5.7±3.0 6.4±2.9 2.5±2.8 4.1±3.9 5.2±3.8 6.5±3.9*
≥150 min (h) 3.3±3.0 4.9±3.4 3.7±3.6 5.3±4.6 1.3±2.0 2.9±5.0 0.2±0.7 1.8±2.5* 2.0±2.9 3.5±4.0*
732 GP1=general preparation period 1; GP2=general preparation period 2; SP=specific preparation period; CP=competition period; SPE=specific exercise
733 mode; UNSPE=non-specific exercise mode; LIT=low intensity training; MIT=moderate intensity training; HIT=high intensity training. *Significantly
734 different from BP (P <.05).

18
735 Table 2. Detailed description of the training performed during seven days of one representative
736 HIT block in the BP-year and one high-load week in the TRAD-year.
Training content
Block periodization Traditional periodization
1 AM: 2 hours LIT, running on varying terrain AM: 2.5 hours LIT, classic on varied terrain, including
sprints

PM: 5 x 4-min HIT, classic roller skiing uphill terrain*
2 AM: 5-4-5-4-5-min HIT, running with poles, uphill
terrain*
PM: 6 x 4-min HIT, double poling, flat terrain*
3 AM: 5 x 4-min HIT, skating roller skiing uphill terrain*
PM: Warm-up 30 min + 45 min maximal strength
training#
4 AM: 4 x 6-min HIT, roller skiing alternating between
classic and skating, uphill terrain*
PM: Rest
5 AM: 5-4-5-4-5-min HIT, running flat terrain*
PM: Warm-up 30 min + 1 hour general and maximal
strength training#
AM: 5 x 7-min MIT, skating on varied terrain*
PM: 1.5 hours LIT, running on varied terrain
AM: 3 hours LIT, 50/50% running and classic on
varying terrain
PM: 2 hours LIT, skating on varied terrain, including
sprints
AM: 2 hours LIT, running on varying terrain
PM: Warm-up 30 min + 1.5 hour general and maximal
strength training#
AM: 2.5 hours LIT, classic on varying terrain

o
AM: 5-4-3-4-5-min HIT, running with poles, uphill

al
PM: 5 x 4-min HIT, skating roller skiing uphill terrain*

n
PM: 1.5 hours LIT, running on varied terrain including
jumps & sprints
AM: 6-5-4-4-4-min HIT, running with poles uphill

si
terrain* terrain*

o vi
PM: Rest
PM: 6 x 4-min HIT, double poling, flat terrain*

r
PM: 1.5 hours LIT, skating on varied terrain
AM: 2 hours LIT, running on varying terrain

P
PM: Rest PM: 2 hours LIT, classic on flat terrain
• LIT (sessions/hours): 1/11.5 • LIT (sessions/hours): 10/22.8
• MIT (sessions/hours): 0/0 • MIT (sessions/hours): 1/0.75
• HIT (sessions/hours): 9/4.5 • HIT (sessions/hours): 1/0.6
• Strength (sessions/hours): 1/0.75 • Strength (sessions/hours): 2/2.5
TOTAL

• Speed (sessions/hours): 0/0 • Speed (sessions/hours): 3/0.75

• Total (sessions/hours): 11/16.8 • Total (sessions/h): 14/27.4
• Endurance training load (TRIMP): 1536 • Endurance training load (TRIMP): 1563
• Distribution of time (% LIT/MIT/HIT): 72/0/28 • Distribution of time (% LIT/MIT/HIT): 94/3/3
• Distribution of sessions (% LIT/MIT/HIT): 10/0/90 • Distribution of sessions (%LIT/MIT/HIT): 83/8/8
737
738 LIT=low-intensity training, heart rate < 87% max; MIT=moderate-intensity training, heart rate 87–92% max; HIT=
739 high-intensity training, heart rate > 92% max. * MIT and HIT sessions normally included 30–45 min of LIT as warm
740 up and 15–30 min LIT as cool-down.
741

19
 Figure 01.TIF

o n al
r o vi si
P
 Figure 02.TIF

o n al
r o vi si
P
 Figure 03.TIF

o n al
r o vi si
P