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Periodization Explained
- Rachel Faulds
- May 28
- 7 min read
We’ve all been tempted by the “more is better” mindset. Bigger weeks, longer rides, tougher intervals, stack it all together and you’ll get faster, right?
Not quite.
There’s a point where that endless go-go-go approach stops helping and starts hurting. It might feel productive to constantly chase volume and intensity, but without structure, it’s a fast track to burnout, plateaus, or injury (Soligard et al., 2016; Kiely, 2012).
Enter: Periodization.
The structure behind sustainable, long-term athletic growth.
What Is Periodization, Really?
Periodization gets tossed around a lot in endurance sports, but at its core, it simply means planning your training in purposeful cycles. It’s the reason your workouts evolve over the weeks and months. It's how you:
Build fitness in layers
Recover at the right times
Show up on race day ready, not wrecked
But it’s more than just penciling in rest weeks. It’s about knowing what kind of training to do when, and why it all matters.
The Timing Matters
We’ve all heard terms like VO₂ max, threshold, tempo, anaerobic capacity. While they all have value, they’re not all appropriate all the time. A solid periodized plan helps you select the right tools at the right phase.
Example: A typical approach focuses on aerobic development early in the season, and then starts layering in high-intensity efforts like race-specific workouts as you approach race day (Issurin, 2010; Seiler, 2010).
That sequence is not random, it’s based on how your body actually adapts to stress. Without it, you risk doing too much of the wrong thing at the wrong time. That’s how you end up fit in February and fried by June (making the assumption that an athlete’s main race is in June, but you get the point).
Periodization is what separates training from just exercising.
And it’s not just for pros, it’s for anyone who wants to improve their athletic performance.
Core Elements of Periodization
Progressive Overload: Gradually increase stress to stimulate adaptation
Specificity: Tailor training to your goal race (e.g., a hilly 70.3 vs. a flat sprint)
Variation: Mix intensity, volume, and focus to avoid plateaus
Recovery: Built-in downtime to promote adaptation and prevent overtraining
To structure this, training is organized into:
Macrocycles (season-level)
Mesocycles (4–6 weeks)
Microcycles (typically 1-week blocks)
Each builds toward your goals while balancing stress and recovery.
Common Periodization Models
Linear: Volume decreases, intensity increases as race day nears (Bompa & Haff, 2009)
Nonlinear/Undulating: Mixes intensity/volume weekly for well-rounded development (Buford et al., 2007)
Block: Short, focused blocks (e.g., VO₂ or endurance) for time-crunched or advanced athletes (Issurin, 2008)
Why Periodization Matters for Triathletes
Triathlon isn’t one sport—it’s three. Without structure, you might:
Overtrain in one discipline
Neglect another
Burn out entirely
Periodization allows you to:
Develop endurance, speed, and technique systematically Peak for key races Prevent injury and overtraining Maintain balance in life and training
As Issurin (2010) said:
“Well-structured periodization is the foundation of consistent progress and long-term athletic development.”
The Phases of a Periodized Triathlon Season
Every coach will put their spin on this, but this is the typical flow of periodization. And note that typical doesn’t always mean best for you. A coach should be tailoring the approach to your physiology, your lifestyle, your recovery needs, and your goals. Periodization should be as individualized as the rest of your training. Not everyone thrives on massive mileage. Not everyone benefits from the same type of intensity or frequency.
While this model can serve as a useful guideline, I really want to stress that generalized plans can get you to the finish line—but once you understand the principles behind periodization, I encourage athletes and coaches to implement training phases in a way that works for the individual. Learn the rules, then adapt them. That’s where real growth happens.
1. Prep / Off-Season (Base 0)
Focus: Recovery, mobility, light movement
This is your reset phase, both physically and mentally. Some athletes take complete rest, while others prefer a loose structure of unpressured movement like yoga, hikes, or easy spins. There’s no wrong way to approach it as long as it gives your body a break from structured training and your brain some breathing room.
Use this time to address mobility, reflect on your season, and come back with intention. Remember, recovery is a part of the process, not a pause from it. The gains you make later are built on this foundation of rest and readiness.
2. Base (Phases 1-2)
Focus: Aerobic development, technique, consistency
This is where the real work begins, but it’s not about going hard. It’s about going long and easy to develop your aerobic engine. Expect steady-state workouts, drills, and a gradual increase in weekly volume.
Focus on form and efficiency—these are your lowest-fatigue months, which makes it the perfect window to clean up your swim stroke, pedal stroke, or run cadence.
Pro tip: Sprinkle in short strides or 25m swim sprints to reinforce neuromuscular coordination without overwhelming your system. It keeps your body primed without pulling you off that aerobic focus.
3. Build (Phase 3)
Focus: Intensify, add race-specific work
Now things ramp up. You’re layering in structured intensity. Think tempo intervals, bricks, and threshold sessions-to simulate race demands and stress your systems intentionally.
This phase teaches your body how to tolerate discomfort and hold pace under fatigue. It’s where endurance meets grit. But don’t neglect recovery, adaptation happens when you recover just as much as when you train.
You’re not just getting fitter here, you’re getting sharper. You’re learning how to pace, fuel, and mentally prepare for the rigors of race day.
4. Peak
Focus: Fine-tune race performance
Intensity stays high, but volume tapers slightly. Workouts become more race-specific in intensity and structure, but total volume tapers slightly to allow for recovery between key sessions.
You want to arrive at taper feeling fit but not fried, confident in your ability, and with your race plan dialed in.
5. Taper
Focus: Freshen up without losing fitness
The taper isn’t about sitting around and waiting for race day, it’s about maintaining enough training stimulus to stay sharp, while shedding fatigue from previous training blocks. You’re still training, just at a reduced volume and adjusted intensity.
This phase often feels weird. Athletes might worry about “losing fitness” or not “doing enough”, but research consistently shows that tapering can boost performance.
The key is to strike a balance: cut back enough to let your body recover and adapt, but maintain enough intensity to stay neurologically and physiologically “awake.” Think of it like coiling a spring: you're storing energy and preparing to unleash it on race day, not just winding down. Done right, tapering sets you up to feel energized, confident, and race-ready.
6. Race & Recovery
Focus: Absorb training, repair, reset
The work is done, now let it soak in. Race day is the celebration of your training, but the days after are just as important. Prioritize sleep, nutrition, movement-not intensity- so that your body can repair and integrate all that stress you’ve built up over the season.
Pro tip: The day after a race, an easy swim can work wonders. It promotes blood flow without impact, helps reduce soreness, and gives you time to reflect while staying gently active. Think of it as your body’s reset button.
This phase often determines how well you bounce back and what kind of fitness base you carry into your next cycle. If you rush back too quickly, you risk burnout or injury.
Take the time to debrief mentally and physically. What went well? What didn’t? What’s next? Recovery isn’t just about rest, it’s about reflection and readiness for whatever’s ahead.
How to Implement Periodization Yourself
You don’t need to be an expert to implement periodization into your training plan. Just follow a few guidelines and you should be on the right track.
1. Pick Your A Race(s)
Choose your main goal(s) for the season. These anchor your training phases and priorities.
2. Work Backward
Break your calendar into Prep, Base, Build, Peak, and Taper. Then customize. Not every athlete responds to training the same way. Maybe you need more VO₂ work early on, that’s okay.
3. Track Progress
Don’t wing it. Monitor your fatigue, fitness, performance, and motivation. That feedback loop helps you adjust your plan as needed.
Final Thoughts
The goal isn’t to be fit all the time. The goal is to be fit at the right time, with the right kind of fitness.
Whether you’re chasing a first finish line or an Ironman PB, periodization gives you the structure to train smarter, stay healthy, and perform your best when it counts.
References
Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and methodology of training (5th ed.). Human Kinetics.
Buford, T. W., Rossi, S. J., Smith, D. B., & Warren, A. J. (2007). A comparison of periodization models during nine weeks with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 21(4), 1245–1250.
Issurin, V. B. (2008). Block periodization versus traditional training theory: A review. Journal of Sports Medicine and Physical Fitness, 48(1), 65–75.
Issurin, V. B. (2010). New horizons for the methodology and physiology of training periodization. Sports Medicine, 40(3), 189–206. https://doi.org/10.2165/11317850-000000000-00000
Kiely, J. (2012). Periodization paradigms in the 21st century: Evidence-led or tradition-driven? International Journal of Sports Physiology and Performance, 7(3), 242–250.
Seiler, S. (2010). What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology and Performance, 5(3), 276–291.
Soligard, T., Schwellnus, M., Alonso, J. M., Bahr, R., Clarsen, B., Dijkstra, H. P., ... & Meeuwisse, W. H. (2016). How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury. British Journal of Sports Medicine, 50(17), 1030–1041. https://doi.org/10.1136/bjsports-2016-096581
This blog post is based on personal experience and peer-reviewed research. It is not a substitute for individualized coaching or medical advice. Please consult a qualified professional before making major changes to your training or health routines.
