training methods
Periodization
How periodization structures your training year into phases that build fitness, reduce fatigue, and peak performance at the right time.
What It Is
Periodization is the systematic organization of training of training into phases designed to build specific fitness qualities over time. Traditionally, this includes Base → Build → Peak → Taper, but modern approaches also use mesocycles and microcycles to structure training stress and recovery.
It ensures you develop fitness progressively while avoiding burnout or stagnation.
ELI5 Version
Think of periodization like planting a garden:
- First you prepare the soil (Base)
- Then you water and grow (Build)
- Then you harvest at the perfect moment (Peak/Taper)
Why It Matters
- Prevents overtraining by balancing stress and recovery.
- Builds fitness in the right order, starting with aerobic durability and progressing to intensity.
- Targets event-specific demands at the right time.
- Improves long-term consistency, helping athletes avoid plateaus.
- Allows measurable progress through cycles.
Practical Use
- Start with a Base Phase focused on endurance and aerobic work (Zone 2, Tempo).
- Move into a Build Phase with threshold, VO₂, and race-specific sessions.
- Enter a Peak Phase with reduced volume but high-quality intensity.
- Use a Taper to shed fatigue and sharpen performance.
- Structure training by mesocycles (3–6 week blocks) and microcycles (weekly structure).