The duration of a training cycle typically ranges from 4 to 6 weeks. However, it should be customized to meet the athlete's specific needs and training schedule. Below are examples illustrating progressive overload and undulating periodization.
4-Week Training Cycle Focused on Intensity Progressive Overload:
Week 1:
Frequency: 3 sessions
Duration: 30 minutes per session
Intensity: 70%
Week 2:
Frequency: 3 sessions
Duration: 30 minutes per session
Intensity: 80%
Week 3:
Frequency: 3 sessions
Duration: 30 minutes per session
Intensity: 90%
Week 4:
Frequency: 3 sessions
Duration: 30 minutes per session
Intensity: 100%
4-Week Training Cycle Focusing on Both Intensity and Duration Progressive Overload:
Week 1:
Frequency: 3 sessions
Duration: 30 minutes per session
Intensity: 70%
Week 2:
Frequency: 3 sessions
Duration: 35 minutes per session
Intensity: 80%
Week 3:
Frequency: 3 sessions
Duration: 40 minutes per session
Intensity: 90%
Week 4:
Frequency: 3 sessions
Duration: 45 minutes per session
Intensity: 100%
4-Week Training Cycle with Undulating Periodization in Intensity:
Week 1:
Frequency: 3 sessions per week
Duration: 30 minutes per session
Intensity: 70%
Week 2:
Frequency: 3 sessions per week
Duration: 30 minutes per session
Intensity: 90%
Week 3:
Frequency: 3 sessions per week
Duration: 30 minutes per session
Intensity: 60%
Week 4:
Frequency: 3 sessions per week
Duration: 30 minutes per session
Intensity: 80%
4-Week Training Cycle with Intensity and Duration Undulating Periodization:
Week 1:
Frequency: 3 sessions per week
Duration: 30 minutes per session
Intensity: 70%
Week 2:
Frequency: 3 sessions per week
Duration: 20 minutes per session
Intensity: 90%
Week 3:
Frequency: 3 sessions per week
Duration: 40 minutes per session
Intensity: 60%
Week 4:
Frequency: 3 sessions per week
Duration: 25 minutes per session (assuming the original '250m' is a typo)
Intensity: 80%