Effects of 12 weeks of block periodization on performance and performance indices in well-trained cyclists
Participants
n=15 trained cyclists: BP group (n=8, block) and TRAD group (n=7, traditional)
Protocol
12-week preparation period with similar total volumes of HIT and LIT in both groups, different distribution:
| Block (BP) | Traditional (TRAD) | |
|---|---|---|
| Structure | Every 4th week = 5 HIT sessions, followed by 3 weeks × 1 HIT session/week | 12 weeks × 2 HIT sessions/week |
| Total HIT (12 weeks) | Similar | Similar |
| Remaining time | LIT | LIT |
Key: similar HIT and LIT volumes — the difference is distribution only. Isolates the periodization effect.
Key Findings
| Measure | BP (block) | TRAD (traditional) | Difference |
|---|---|---|---|
| VO2max | +8.8 ± 5.9% | +3.7 ± 2.9% | p<0.05 |
| Power at 2 mmol/L lactate | +22 ± 14% | +10 ± 7% | tendency, p = 0.054 |
| 40-min all-out trial (mean power) | favoured BP | inside the pooled ES range 0.62-1.12 | |
| Hemoglobin mass (Hbmass) | favoured BP | inside the pooled ES range 0.62-1.12 |
Mean effect size of the relative improvement across VO2max, power at 2 mmol/L, hemoglobin mass and 40-min mean power: ES range 0.62–1.12 — moderate superior effects of BP over TRAD (abstract). Which measure sits where in that range is not given in the abstract.
Mechanism
Inference, not tested in this paper: block periodization concentrates the stress stimulus (5 HIT sessions in one week), then leaves 3 weeks with minimal HIT for recovery and adaptation. The abstract measured outcomes only; no molecular signalling, no recovery markers.
Practical Application
Limitations
Small sample (n=15, 8 vs 7). Only 12 weeks (unknown long-term advantage). Trained/well-trained, not elite. Single HIT protocol tested (within-block formats not compared). No neuromuscular adaptation data. Power at 2 mmol/L reached only a tendency (p = 0.054).
How this entry was checked and changed
regraded 2026-09-27 from A: parallel controlled trial, n=15