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HMS, BM EQ-Bank 302 MC

When applying the FITT principle to a season-long training program for an elite 400m runner, which of the following describes the MOST appropriate progression of the intensity component?

  1. Begin with moderate-intensity aerobic training (65-75% max HR), progress to high-intensity intervals (85-95% max HR), then maintain low-intensity recovery sessions (50-60% max HR) during competition phase
  2. Begin with high-intensity anaerobic training (90-100% max effort), progress to moderate aerobic endurance (70-80% max HR), then perform race-specific intensity intervals (85-95% max effort) during competition phase
  3. Begin with low-intensity aerobic endurance (60-70% max HR), progress to moderate-intensity threshold training (75-85% max HR), then perform high-intensity race-specific intervals (90-100% max effort) during competition phase
  4. Begin with alternating high (90% max effort) and low (60% max effort) training days, maintain this pattern throughout, then reduce all training intensity (40-50% max effort) during competition phase
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Consider Option C: 

  • Follows proper periodisation principles within the FITT framework, beginning with aerobic base building at lower intensities, progressively increasing to threshold work, and finally incorporating race-specific high-intensity training during the competition phase.

Other Options:

  • A is incorrect: Beginning with moderate intensity then moving to high intensity before dropping to low intensity during competition phase contradicts effective periodization principles.
  • B is incorrect: Beginning with high-intensity anaerobic training before developing an aerobic base increases injury risk and doesn’t follow proper intensity progression principles.
  • D is incorrect: Alternating high/low intensity throughout the season doesn’t allow for proper periodisation, and reducing intensity to 40-50% during competition would lead to detraining when peak performance is needed.