Reverse Periodisation

Definition

Reverse periodisation is a training build-up in which the order of the classic phases is swapped. Instead of building base for months and introducing intensity only towards the end, the build starts with speed, strength endurance and durability; volume is then layered on top.

The approach was popularised by Brett Sutton, long-time coach of athletes such as Nicola Spirig and Daniela Ryf. The idea: the attributes developed early are carried into the later base work, so that the long sessions take place closer to race intensity.

Why it matters

For long-distance athletes, race intensity sits in the middle tier, well below threshold but above easy endurance pace. Reverse periodisation brings this intensity into the build early and places the specific long sessions at the end, when the body tolerates them best and the adaptation is closest to the race.

This structure is suitable exclusively for highly experienced athletes. Intensity without an existing aerobic base places enormous demands on tendons, metabolism and the whole system; anyone who has not accumulated years of base risks injury and overload. For beginners and most age-group athletes, the classic order remains the safer route.

How obseed measures it

obseed supports both phase sequences in planning. For each mesocycle (training cycles) the focus and planned TSS progression are stored; the intensity distribution (LIT, MIT, HIT) is planned per block and compared afterwards with the actual distribution.

With reverse periodisation in particular, the data basis is decisive. Because intensive training comes early, the threshold must be known precisely; an FTP estimated 5 percent too high shifts every interval from the threshold band into the VO2max band. obseed therefore recommends starting the build with metabolic testing and re-measuring the thresholds after the intensity block, before volume is increased.

Example

An experienced triathlete with eight years of training history plans 20 weeks towards a long-distance race. His measured VT2 on the bike is 285 W.

• Weeks 1–2, preparation: 350 TSS/week, technique and strength.
• Weeks 3–8, build 1 and 2: 450–500 TSS/week with two threshold sessions (e.g. 4 × 10 min at 270–285 W) and one VO2max session.
• Weeks 9–16, base 2 and 3: 600–700 TSS/week, long rides of 4–5 h at 200–215 W, i.e. around 70–75 percent of VT2 instead of the usual 60–65 percent.
• Weeks 17–19, race phase: volume drops to 400 TSS, race simulations.
• Week 20: taper to 200 TSS, race.

The base phase thus takes place at an intensity a beginner could not hold for 5 hours. That is exactly why this structure only makes sense with the corresponding history.