Load Prescription
Periodisation, training zones, and structuring the training program: how coaches prescribe load to progress athletes while managing risk.
Source: PhD Thesis, Chapter 2 · §2.4 · Deakin University Repository →
This page is adapted from the Literature Review of Leighton Wells' doctoral thesis: Triathlon Coaching Practices — Optimising Training Load Processes and Communication. Read the full thesis →
Biological Background of Block Periodized Endurance Training: A Review
DOI →An integrated, multifactorial approach to periodization for optimal performance
DOI →What is best practice for training intensity and duration distribution in endurance athletes?
DOI →Tapering for triathlon competition
DOI →Internal Training Load Perceived by Athletes and Planned by Coaches: A Systematic Review and Meta-Analysis
DOI →Structuring training in phases
The literature suggests that training load prescription should be structured so that the training program benefits the athlete by improving the physiological, psychological, and technical aspects of their performance over time.90 Training progresses from general training to specific training, focused on work that more closely resembles what the athlete will experience during competition.65 The aim is to peak, reaching the highest possible fitness level, whilst maintaining good health and readiness to race.91
The progression of training in structured phases is most often referred to as periodisation, which encompasses concepts such as accumulation (general training — base phase), transmutation (sport-specific training — build phase), and realisation (peaking or tapering).92 It can be used to manage strain, avoid stagnation, and prevent monotony by ensuring there is progression in training intensity, duration and variation in mode.93
More recently, integrated periodisation has appeared whereby training, recovery, nutrition, psychological skills, and skill periodisation are combined into a single strategy.94 This approach recognises that performance and progression are complex factors that should be balanced and managed holistically over time. It has been suggested that this could be a more beneficial approach than traditional models.37
Periodisation isn't just about organising training into blocks. Integrated periodisation recognises that training, nutrition, recovery, and psychological readiness all need to move together. For triathlon coaches managing three disciplines plus strength work, this integration is not optional — it's essential.
Microcycles, mesocycles, and macrocycles
Training load prescription is commonly structured across a series of acute training periods called microcycles,95 and longer mesocycle periods. Mesocycles focus on different aspects of the athlete's physiology92 and are typically assembled with adequate recovery.48
Multiple mesocycles form the training program in the lead-up to competition, and the sum of multiple mesocycles is the macrocycle.37 The final component is reducing total load at just the right time before competition — the taper, or realisation.96
Microcycle
Typically ~7 days. The acute training block that forms the basic building unit of the program.
Mesocycle
Typically 3–6 weeks. Targets specific physiological adaptations with integrated recovery.
Macrocycle
The full season or lead-up to a key competition. Encompasses all mesocycles through to the taper.
External and internal load in prescription
Coaches often prescribe load using various external load (EL) and internal load (IL) measures, although EL is more common.76,97 A recent systematic review and meta-analysis reported that when the coach prescribes an easy session based on RPE, the athlete does not necessarily experience a relatively low load in the session.98 The literature suggests that a balance of EL and IL measures is best to determine the effectiveness of a session.32
The three-zone training model is one of many zone models commonly used in triathlon literature.99 Training is prescribed in these zones or on the borders of zones to stimulate different aspects of the athlete's physiology. This model, described in detail by Seiler,100 uses the first and second ventilatory thresholds (VT1, VT2) and lactate thresholds (LT1, LT2) as boundary markers.
There is a clear mismatch between what coaches intend when they prescribe an "easy" session and what athletes actually experience. This finding alone justifies the use of both external metrics (watts, pace) and internal feedback (RPE, athlete comments) in every training prescription.
"Training program design and training load prescription also change in response to the athlete's life load and changes with their training and competition goals."
— Wells, 2024. Triathlon Coaching Practices, §2.4
Key takeaways
Periodisation is the structural backbone
Accumulation, transmutation, and realisation phases provide the framework — but integrated periodisation that includes recovery, nutrition, and psychology is the emerging standard.
Prescription intent ≠ athlete experience
The evidence shows that what coaches prescribe and what athletes experience can be misaligned — especially for low-intensity sessions. Both EL and IL measures are needed.
The taper is the final prescription act
Reducing load at the right time before competition is a critical skill. The transition from accumulation to realisation determines whether the athlete peaks or flatlines.
This page draws on the Literature Review of Leighton Wells' doctoral thesis and the work of the researchers cited below, whose contributions have shaped the fields of periodisation science and training load prescription.
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- 91A Framework for Understanding the Training Process Leading to Elite Performance. Sports Medicine. 2003;33(15):1103–26. ↩
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