Whether you’re training for your first marathon, looking to level up in cycling, or aiming to build a stronger base for triathlon season, your results hinge not just on how hard you train—but how smartly. That’s where training periodisation comes in.
Periodisation is the strategic planning of training variables like intensity, volume, and recovery over weeks, months, or even years. The goal? Maximise performance gains while minimising the risk of overtraining and injury.
Let’s dive into the most common types of training periodisation: Linear, Reverse Linear, Undulating, and Block Periodisation, and help you decide which may best fit your goals.
1. Linear Periodisation: Building From Base to Peak
What it is:
Linear periodization gradually increases training intensity while decreasing volume over time.
Example:
- Early phase: High-volume, low-intensity aerobic work
- Middle phase: Moderate volume and intensity
- Peak phase: Low-volume, high-intensity sessions
Best for:
- Athletes with long build-up periods
- Beginners or those returning from a break
- Events with a clear goal date (e.g., marathon, Ironman)
Pros:
- Simple to follow
- Builds a solid endurance base
- Structured progression toward peak performance
Cons:
- Can become stale over time
- Less effective for maintaining high-end speed or power during long seasons
2. Reverse Linear Periodisation: Speed First, Endurance Later
What it is:
This approach flips the traditional model—starting with high intensity and low volume, then gradually shifting to lower intensity and higher volume.
Example:
- Early phase: Sprint intervals and strength training
- Later phase: Longer aerobic sessions and endurance volume
Best for:
- Athletes coming off a strong base
- Events where peak endurance is needed later (e.g., long-distance races with late-season timing)
- Maintaining top-end performance during longer training cycles
Pros:
- Enhances neuromuscular conditioning early on
- Maintains high intensity throughout
- Good for athletes who want to “stay sharp” early in the season
Cons:
- Risk of burnout if not managed carefully
- Requires solid base fitness to be effective
3. Undulating Periodisation: Weekly or Daily Variety
What it is:
Undulating (or nonlinear) periodisation frequently changes volume and intensity—day to day or week to week.
Example:
- Monday: High-intensity intervals
- Wednesday: Moderate tempo session
- Friday: Long, low-intensity session
Best for:
- Experienced athletes
- Those training year-round or with variable schedules
- Avoiding performance plateaus
Pros:
- Keeps training engaging
- Balances fatigue and adaptation
- Builds multiple energy systems at once
Cons:
- Can be complex to plan without guidance
- May lack a clear peak for goal events
4. Block Periodisation: Focused, High-Load Phases
What it is:
Training is divided into specialised “blocks” that target one specific aspect of fitness at a time (e.g., endurance, power, VO₂ max).
Example:
- Block 1: 3 weeks of high-volume aerobic training
- Block 2: 3 weeks of threshold and tempo work
- Block 3: 3 weeks of high-intensity intervals
Best for:
- Advanced or elite athletes
- Shorter race seasons or time-crunched schedules
- Maximizing adaptation to specific fitness qualities
Pros:
- Delivers intense adaptations
- Ideal for peaking multiple times per year
- Efficient use of time
Cons:
- Requires careful recovery planning
- Not ideal for beginners due to intensity demands
Choosing the Right Periodisation for You
There’s no one-size-fits-all approach. Your ideal strategy depends on:
- Your training history and fitness level
- The nature and timing of your goal events
- How your body responds to intensity vs. volume
- Life schedule (work, family, travel)
Here’s a summary of comparisons:
| Method | Volume Trend | Intensity Trend | Best For |
| Linear | High → Low | Low → High | Long build-ups, beginners |
| Reverse Linear | Low → High | High → Low | Short-season peaks, fast responders |
| Undulating | Varies frequently | Varies frequently | Year-round athletes, variety lovers |
| Block | Focused per block | High in block focus | Experienced athletes, fast gains |
Final Thoughts
The chosen method is less important than having a plan that’s adaptable, progressive, and personalised. Combine solid structure with self-awareness and recovery, and your training will take you further—faster.
Need help building a custom periodised plan for your next race or season? Contact A-Team Coaching to get started.