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This study compared the effectiveness of a block training program and a polarized training program in developing aerobic capacity in twenty trained mountain bike cyclists. The cyclists were divided into two groups: the block training program group (BT) and the polarized training program group (PT). The experiment lasted 8 weeks. During the experiment, the BT group alternated between 17-day blocks consisting of dominant low-intensity training (LIT) and 11-day blocks consisting of sprint interval training (SIT), and high-intensity interval training (HIIT), while the PT group performed SIT, HIIT, and LIT simultaneously. Before and after the experiment, the cyclists performed incremental tests during which maximal oxygen uptake (VO 2 max), maximal aerobic power (Pmax), power achieved at the first ventilatory threshold (P VT1 ), and at the second ventilatory threshold (P VT2 ) were measured. VO 2 max increased in BT group (from 3.75 ± 0.67 to 4.00 ± 0.75 L∙min -1 ) and PT group (from 3.66 ± 0.73 to 4.20 ± 0.89 L∙min -1 ). In addition, Pmax, P VT1 , and P VT2 increased in both groups to a similar extent. In conclusion, the polarized training program was more effective in developing the VO 2 max compared to the block program. In terms of developing other parameters characterizing the cyclists' aerobic capacity, the block and polarized program induced similar results.

Comparison of Aerobic Capacity Changes as a Result of a Polarized or Block Training Program among Trained Mountain Bike Cyclists