There are many different ways to set up an endurance program. Whether you’re looking to complete a race or improve your performance in a race we can select the program that best suits your needs. Many successful runners run at a lower intensity and increase their intensity towards the time of competition, while others focus on interval training or a combination of the two. Combining higher and lower-intensity training will give you a distribution typically referred to as polarised training. This training pattern can be measured in various ways, we will focus on internal load or heart rate for simplicity, as you can utilise it for both running and kettlebell sport. This blog should give you an idea on how to adapt polarised training to kettlebell and running training.
Three-zone model
If you like training with a heart rate monitor and typically use a 5-zone model, you might like to continue using that, however, if you want to simplify, the three-zone model may be a useful alternative.
The three-zone model is a way of dividing your training intensity into different zones based on physiological parameters. Further, kettlebell training and running don’t have the exact same relationship with heart rate as the oxygen cost of the exercise, so having a bit more leeway may be correct. The 3-zone model is essentially broken down into distinct zones between different physiological thresholds, and Zone 1 is below the first Lactate threshold, sometimes called aerobic threshold – this is denoted by the first point of increase in blood lactate, typically also coincides with an increase in ventilation rate or the first ventilator a threshold (sometimes things aren’t exactly so neat). Zone 2 sits above this threshold and below the second lactate threshold or anaerobic threshold, typically defined by a steeper increase in blood lactate. Zone 3, the highest intensity sits above the anaerobic threshold.
The zone 3 model gives you paths to different training adaptations. We have central and peripheral adaptations, in short-term studies higher intensities have a greater effect on central adaptations. For example, have an effect on the heart (left ventricle changes) and signals the muscle to get better by achieving a low energy state (AMPK signalling for mitochondrial biogenesis). In contrast, prolonged lower-intensity contractions cause a buildup of calcium (alternative mitochondrial biogenesis pathway) it has a lot of utility because there are two distinct signalling pathways for increasing endurance within the muscle.
Figure 1, graphic representation of the three-zone model. From – https://sportsci.org/2009/ss.htm
This means that you can target specific adaptions by training in different zones, elite endurance athletes have taken advantage of this for many years. A training distribution focusing on lower (zone 1) and higher intensities (zone 3) is typically called polarised training.
Methods estimating training intensity
Below, we will look at a few different methods to determine training intensity between running and kettlebell sport. I will briefly cover how to use heart rate or heart rate reserve, rating of perceived exertion (RPE) and the talk test.
Heart rate
Heart rate is a great way to monitor internal load. It’s safe to say that if you are above 90% of your maximum heart rate you are almost definitely in your Zone 3. However, the different zones are trainable as you are able to tolerate more anaerobic by products and can shift making it harder to determine exactly where you are relative to these different thresholds.
Rough guidelines:
Zone 1) 50-70% MHR
Zone 2) 70-85% MHR
Zone 3) 85-100% MHR
Note: heart rate reserve is an excellent surrogate for the percentage of your VO2 max. Essentially you take your maximum heart rate and subtract your resting heart rate. This Reserve number of heartbeats can be used as a percentage and has a tight relationship with your percentage of VO2 max.
Rating of perceived exertion 10 and 20 scales
Two common methods of using your rpe are the 10 and 20 scale. Below you can see a 10 scale with its descriptors. In this model, Zone 1 will end at 5/10 RPE, and Zone 3 will start at 7/10 RPE. In the 20 scale, typically 6-20, the idea is that you would add a zero to give you a heart rate number. Try to guess your heart rate when you exercise to allow you to calibrate.
RPE scale
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| Very, very easy | Easy | Moderate | Somewhat hard | Hard | – | Very hard | – | – | Maximal |
Talk test
The talk test will give you an insight into training intensity. When you exercise intensely, your breathing rate will increase as you can see in figure 1, the first Lactate threshold coincides with the ventilatory threshold 1, likewise with threshold 2.
This will give you a quick and easy measure to determine which zone you are in.
Here is a rough guide:
Zone 1: You can comfortably talk for 30 seconds
Zone 2: you can talk in a few words but not full sentences
Zone 3: you struggle to talk more than a word or two at all and are out of breath
The counting talk test
Baseline testing:
- Take a maximal breath in and count out loud
- Using the following sequence; One-one thousand, Two-one thousand, Three-one thousand, Fourone thousand, and so on
- Determine when you need another breath (this is your rest result)
You can compare your baseline result to one while you are exercising. You may wish to perform this test during the snatch. However, for jerks and long cycle you will most likely need to perform it when resting, which is a bit of a limitation.
It’s important to note that kettlebell training has a slightly lower ventilation rate for the same given heart rate as running. If you use a heart rate monitor – You may wish to calibrate your heart rate with the talk test to get an insight into the different thresholds for both running and kettlebell training. You should do one for running and potentially for various events for kettlebell sports, particularly paying attention to pace and load. For example, a heavy slow set is likely to be different to a light fast it in terms of ventilation rate.
Polarised training with kettlebell sport
Previously mentioned, polarised training is very popular amongst elite endurance athletes (that train with high volume), as they can target different molecular pathways for training adaptations. Particularly if you’re doing kettlebell sport, you may be able to leverage running to help with this, and it might possibly work the other way.
Given that kettlebell training and running that may involve a lot of volume polarised training may be a good option. If you’re training with a high volume very hard to recover let you fall it is high intensity so you may benefit from a large portion of the lower intensity.
However, it is important to acknowledge some limitations of training with kettlebells. You seem to have a slightly higher heart rate for the same level of oxygen cost, or at your maximum heart rate the oxygen cost will be slightly lower. This has been found in people using 16 kg kettlebells (in the swing and & snatch). This relationship may change with more experienced lifters using have you bells at a fast pace. Currently, we don’t know if this is the case. Also, If you’re new to kettlebells sports or not using a fast or heavy pace, you may find it hard to hit high heart rates with kettlebell training. So it’s important to bear that in mind because the intensity may be high in a different metric, but not reflected in the heart rate.
80, 20?
Polarised training is typically associated with an 80% lower intensity 20% high intensity. This is typically done in the context of extremely high training volume for endurance sports. For many people, 2-4 high-intensity sessions a week are well tolerated. For most people, it’s worth starting out with a sensible amount of higher-intensity training and then adding in lower intensity once you can’t handle additional high-intensity training.
How you could work polarised training
- Ideally, you have a bit of a test for your performance in both kettlebell sport and running and you can retest to ensure the program is working for you
- Progress slowly insuring that you don’t increase the volume to rapidly
- Split your sessions up into high and low heart rate training
- You can combine kettlebell training and running on the high or low-intensity days or you can split them up (Typically, kettlebell training will be suited to the higher intensity day)
- I recommend programming your high-intensity sessions in and then adding lower-intensity around them
- During your higher heart rate training probably worthwhile getting 5 to 15 minutes of time in the ’Red Zone’ (depending on goals and if you use an HR monitor)
- Be aware of the limitations of kettlebell training in the context of endurance training (it may have lower O2 cost)
The above are just guidelines but it’s important to to have an approach that works for you and your circumstances you might find part 1 helpful for additional programming ideas.
In summary, combining kettlebell and running training is not an exact science as too may have slightly different physiological demands for the same heart rate. However, if you are looking to perform High volume training with a polarised model may be a useful approach. You may wish to use the talk test or heart rate monitor. Just be aware you need to find what works to you as there isn’t a large amount of data on kettlebell training with this approach.
In part 3, I plan to get insights into people who successfully combine running and kettlebell sport training.
Extra reading:
Comparison of kettlebell swings and treadmill running at equivalent rating of perceived exertion values
https://pubmed.ncbi.nlm.nih.gov/22395274
The Molecular Bases of Training Adaptation
https://link.springer.com/article/10.2165/00007256-200737090-00001
Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training
https://sportsci.org/2009/ss.htm
The talk test a useful tool for prescribing and monitoring exercise intensity
Consistency of the counting talk test for exercise prescription
https://pubmed.ncbi.nlm.nih.gov/21904237
The talk test as a marker of exercise training intensity
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