Does more training always equal better results?

For well-trained female endurance athletes, a 6-day block of high-intensity intervals followed by 5 days of active recovery yielded better performance gains than maintaining a standard, consistent training volume.

Test your knowledge

Sarah is a competitive cross-country skier who feels she has hit a plateau in her endurance. She is considering switching from her usual high-volume training schedule to a 'block' approach: completing five days of very intense, short bursts of exercise followed by five days of light activity. What is the most likely outcome of this change compared to her current routine?

A) She will see a significant boost in her overall average speed over a long 15-minute distance, but no change in her top-end speed.
B) She will see a significant boost in her average speed over a long 15-minute distance, but her ability to handle high-intensity bursts will decrease.
C) She will see no difference in her performance because her current training volume is already high enough.
D) She will see a significant boost in her top speed during high-intensity efforts and her ability to maintain a steady pace near her limit.

🔬 The Breakdown

Context: This highlights a shift toward 'quality over quantity.' It suggests that for those already pushing their limits, strategic periods of intense work followed by intentional recovery may be more effective for peak performance than the 'grind' of constant moderate effort.

Reality Check: The study used a specific 6-day high-intensity microcycle that replaces habitual training, which can be difficult to balance with a demanding work schedule or existing commitments.

Takeaway: Try a 'block' approach: dedicate 6 days to high-intensity intervals (like 5-minute bursts at a high effort) followed by 5 days of active recovery, such as walking or light mobility.

Published October 31, 2026

The science, explained

Evidence Check: This was a randomized controlled trial of 17 well-trained female endurance athletes.

Conventional Wisdom Check: This refines the idea that 'more' training is always better by showing that a concentrated 'block' of high intensity followed by recovery can be more effective than constant, high-volume training.

Everyday Translation: For high-level athletes, swapping some regular training for a concentrated week of intense bursts can improve their 'finishing kick' and high-speed endurance more effectively than just doing more of the same.

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