Effects of Training Intensity Distribution on Aerobic Capacity, Lactate Threshold, and Fat Oxidation in Well-Trained Cyclists
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Purpose: Training intensity distribution is widely regarded as one of the main organizers of endurance training, yet its practical influence on aerobic capacity, lactate-threshold power, and fat oxidation in already well-trained cyclists remains incompletely resolved. Methods: Thirty-six well-trained male cyclists were randomized to polarized, pyramidal, or threshold-oriented training for 10 weeks. Training was monitored using power meters, heart-rate records, and session-rated perceived-exertion data. Before and after the intervention, participants completed a graded cycling test to determine VO₂max and lactate-threshold power, a submaximal protocol to profile fat oxidation and determine peak fat oxidation and power at Fatmax, and a standardized laboratory assessment of peak aerobic power. Normality was checked using the Shapiro–Wilk test. Baseline differences were examined with one-way ANOVA, and group × time effects were tested with repeated-measures ANOVA followed by Bonferroni-adjusted post hoc comparisons. Results: Significant group × time effects were observed for VO₂max (p = 0.031), peak aerobic power (p = 0.028), lactate-threshold power (p = 0.016), power at Fatmax (p = 0.009), peak fat oxidation (p = 0.004), and respiratory exchange ratio during submaximal exercise (p = 0.011). The polarized group showed the largest overall improvements, the pyramidal group showed intermediate responses, and the threshold-oriented group showed the smallest changes across most outcomes. Conclusions: In well-trained male cyclists, the distribution of training intensity influenced not only central aerobic markers but also submaximal substrate-use responses. A program dominated by low-intensity training with a modest but clear high-intensity component appeared to provide the most favorable integrated response for aerobic capacity, lactate-threshold power, and fat oxidation.
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