Carnes Andrew J, Mahoney Sara E
Int J Sports Physiol Perform. 2019 Jan 1;14(1):105-112. doi: 10.1123/ijspp.2018-0040.
This study longitudinally compared changes in running performance (5-km time trial) and fitness (maximal oxygen uptake [VO2max] and body composition [BC]) between polarized training and CrossFit Endurance (CFE) in recreational runners.
Participants (N = 21) completed 12 wk of CFE or polarized endurance training (POL). Both groups trained 5 d·wk-1. POL ran 5 d·wk-1, whereas CFE ran 3 d·wk-1 and performed CrossFit 3 d·wk-1 (run + CrossFit 1 d·wk-1). Intensity was classified as low, moderate, or high (zone 1, 2, or 3) according to ventilatory thresholds. POL was prescribed greater volume (295 [67] min·wk-1), distributed as 85%/5%/10% in Z1/Z2/Z3. CFE emphasized a lower volume (110 [18] min·wk-1) distribution of 48%/8%/44%.
POL ran 283 (75.9) min·wk-1 and 47.3 (11.6) km·wk-1, both exceeding the 117 (32.2) min·wk-1 and 19.3 (7.17) km·wk-1 in CFE (P < .001). The POL distribution (74%/11%/15%) had greater total and percentage Z1 (P < .001) than CFE (46%/15%/39%), which featured higher percentage Z3 (P < .001). Time trial improved -93.8 (40.4) s (-6.21% [2.16%]) in POL (P < .001) and -84.2 (65.7) s (-5.49% [3.56%]) in CFE (P = .001). BC improved by -2.45% (2.59%) fat in POL (P = .02) and -2.62% (2.53%) in CFE (P = .04). The magnitude of improvement was not different between groups for time trial (P = .79) or BC (P = .88). Both groups increased VO2max (P ≤ .01), but with larger magnitude (P = .04, d = 0.85) in POL (4.3 [3.6] mL·kg·min-1) than CFE (1.78 [1.9] mL·kg·min-1).
Recreational runners achieved similar improvement in 5-km performance and BC through polarized training or CFE, but POL yielded a greater increase in VO2max. Extrapolation to longer distances requires additional research.
本研究纵向比较了休闲跑者进行极化训练和CrossFit耐力训练（CFE）时跑步表现（5公里计时赛）以及体能（最大摄氧量[VO₂max]和身体成分[BC]）的变化。
参与者（N = 21）完成了为期12周的CFE或极化耐力训练（POL）。两组均每周训练5天。POL组每周跑5天，而CFE组每周跑3天并进行3天的CrossFit训练（每周1天跑步 + CrossFit训练）。根据通气阈值，强度分为低、中、高（1区、2区或3区）。POL组的训练量更大（295[67]分钟·周⁻¹），在1区/2区/3区的分布为85%/5%/10%。CFE组强调较低的训练量（110[18]分钟·周⁻¹），分布为48%/8%/44%。
POL组每周跑步283（75.9）分钟和47.3（11.6）公里·周⁻¹，均超过CFE组的117（32.2）分钟·周⁻¹和19.3（7.17）公里·周⁻¹（P <.001）。POL组的分布（74%/11%/15%）在1区的总量和百分比方面均高于CFE组（46%/15%/39%）（P <.001），而CFE组3区的百分比更高（P <.001）。POL组的计时赛成绩提高了 -93.8（40.4）秒（-6.21%[2.16%]）（P <.001），CFE组提高了 -84.2（65.7）秒（-5.49%[3.56%]）（P =.001）。POL组的身体成分中脂肪减少了 -2.45%（2.59%）（P =.02），CFE组减少了 -2.62%（2.53%）（P =.04）。两组在计时赛成绩（P =.79）或身体成分（P =.88）方面的改善幅度没有差异。两组的VO₂max均有所增加（P ≤.01），但POL组（4.3[3.6]毫升·千克·分钟⁻¹）的增加幅度更大（P =.04，d = 0.85），高于CFE组（1.78[1.9]毫升·千克·分钟⁻¹）。
休闲跑者通过极化训练或CFE在5公里跑步表现和身体成分方面取得了相似的改善，但POL组的VO₂max增加幅度更大。外推至更长距离需要更多研究。
