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We discuss:
- What is training intensity?
- Common mistakes CrossFitters make in their conditioning
- Insights from elite, Norwegian endurance coaches and athletes
- Sport-specific insights for each endurance modality
We'll review the common mistakes:
- Training high intensity too frequently
- Finishing conditioning sessions at RPE 10
- Training with too much variety
- Assuming crosstraining will make you better in your primary modality
- No week to week control
- Starting workouts too hot
- Showing up to the gym not knowing what you're going to do that day
- Not tapering
- Metcons at max intensity
- Assuming a little extra Zone 2 will produce a training adaptation
And address them with insights from elite endurance athletes and coaches:
- The high-low model
- Competitions account for a large proportion of annual high intensity in most sports
- Considerably more moderate intensity than high intensity
- Mostly controlled, very few sessions "all-out"
- Do most or all of your quality sessions in your highest priority modality
- Practice week to week control of your sessions and progression
- Progressive intensity increases throughout each session
- Present key sessions to athletes 1-7 days in advance
- Before a competition, taper your training volume by 50%
- As intensity increases, rests get longer
- The minimum session length for low intensity training by modality
Resource:
Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations
https://pubmed.ncbi.nlm.nih.gov/39012575/
