SimonW--You're right.

Ross--HR will stay the same. Power (or pace) at any given aerobic HR will typically be lower/slower.

Michelle--Take in less of everything.You don't need a lot. How much you may need I can't say for sure. But you know now what too much is. It also depends on your chronic diet. If you are fat adapted (low carb, high fat diet and low RER) then you will need _very_ little carb. Perhaps 100 cal/hour - at the most. Drink only when thirsty. You don't need electrolytes at all.

Roberto--14 days is a lot if you plan to crash train that entire time. Pretty risky. I'd suggest shorter until you see how it goes.

Simon--That's power zones.

Ian--I don't recall ever seeing any study that looked uniquely at this.

Blake--They did the "hard" week at the start of each 4-week block--weeks 1, 5, and 9.

Tom--They could do the HIT workouts in any order they wanted so long as they did them, it appears.

Jesper--In this study there was no control of what the subjects did to get time in LIT. Up to them.

Martin--LTHR as a % of MHR varies considerably between people. That's why I said "in the vicinity."

George CC--Yeah, you can do that. Not really linear periodization any more, however. But that's not a problem.

Artur--The answer to all of your questions depends on your unique characteristics as an athlete. But I believe that most athletes are best-advised to return to the base period after several weeks of build. Good luck!

Mike--"Long" depends on the sport. A 2h run is about the start of long for most I'd suggest, whereas I'd say 3h is minimum long on a bike. Swim workouts are seldom what I'd consider long enough to be concerned about carb replacement. Of course, all of this would vary by the athlete's experience and capacity for volume, but the issue is really the need for carb rather than how well adapted they are to training loads. Using a power meter or speed-distance device (GPS for ex) I define "high intensity" as above 80% FTP. It continues to get even more complex. If the athlete's chronic diet is high carb then they will need more carbs post long or intense workout than someone who eats a high fat diet.

Madeleine--The peak period could last from a few days to perhaps 4 weeks (which might be stretching it some). It varies based on what the training has been like leading up to the final weeks before the race. Extremely challenging training in the build period, especially for runners, would require a longer taper. On the other hand if an athlete had missed a lot of training in the build period (injury, illness, work, etc) then a shorter peak period may be necessary to continue building fitness. And, generally, the shorter the race, the shorter the peak period.

RichieRich - No, I've not seen anything at all on when it's worn during a recovery. Although the subjects in the first study wore it for 24hrs after the first 40k TT which would include while sleeping I assume.

George Coffey --They essentially defined HIT as workouts done above lactate threshold. Just so happens they did another follow up study which I'm currently reading. Will write about it including intensity explanation soon.

RichieRich--Yes, the terms I use are intentionally vague because it's so hard to define athletes when there are age, gender and sport variables. But I suppose if I was forced to I'd say an "advanced athlete" is someone who trains at least 6 days a week at a relatively high volume (varies by sport) and has done for years. A "novice" is someone who is brand new to the sport and has just started training with lots of inconsistency. "Moderately trained" is between these two extremes.

Chad S--The time between intervals is z1. Otherwise it's usually best to get lots of z2 time in WU and CD. Good luck!

Jeff-Thanks!

Bobby Stanley - No, speed doesn't work on a bike due to head and tailwinds (and other variables). That's why power is so valuable on a bike.

DS--Yes, those are high and low outliers.

Joseph C--Yes, that's certainly a possible explanation. Good point. Of course, it could also be that 2 interval workouts per week would be a taper also, depending on what the traditional periodization group was doing prior to the 4 week period. But good observation nonetheless.

Kurt--(I shouldn't answer questions for people who call me "Joel" but continue to do so anyway.) A bike fit works whether you ride indoors or out. Is that what you were asking?