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Neuromuscular Adaptations, Performance, and Monitoring of Endurance Training Within Moderate Domain Intensities.

Miller P Guimarães1,2,3,4, Yan F Foresti5, Marcelo Papoti5

  • 1Department of Post-Graduation in Human Movement and Rehabilitation Sciences, Federal University of São Paulo, Santos, Brazil.

Journal of Strength and Conditioning Research
|May 11, 2026
PubMed
Summary

Training at the upper limit of the moderate intensity domain or 10-15% below it similarly enhances neuromuscular adaptations and performance in trained amateur runners. Both training intensities yielded comparable improvements without significant differences in key variables.

Keywords:
aerobic trainingcritical speedtraining loadvertical jump

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Human Performance

Background:

  • Endurance training intensity is crucial for optimizing neuromuscular adaptations and performance.
  • The moderate intensity domain is commonly used, but optimal training zones within this domain require further investigation.
  • Understanding the effects of training at the upper vs. lower end of the moderate domain is essential for personalized training prescription.

Purpose of the Study:

  • To investigate the differential effects of training at the upper limit of the moderate intensity domain versus 10-15% below it.
  • To compare neuromuscular, psychophysiological, and performance responses between two training intensity groups.
  • To determine if training intensity within the moderate domain impacts endurance training outcomes.

Main Methods:

  • Twenty trained amateur runners participated in a 12-week study involving familiarization, followed by 6 weeks of training.
  • Participants were divided into two groups: VL1 (upper moderate domain) and
  • Evaluations included body composition, neuromuscular adaptations, performance tests, and psychophysiological monitoring.

Main Results:

  • Both training groups demonstrated significant improvements in neuromuscular and performance variables from pre- to post-intervention.
  • No significant differences were observed in neuromuscular or performance outcomes between the VL1 and
  • Psychophysiological variables showed some differences between groups at specific time points, favoring the VL1 group but remaining within acceptable ranges.

Conclusions:

  • Training at the upper limit of the moderate intensity domain and training 10-15% below it result in similar improvements in neuromuscular variables and performance for trained amateur runners.
  • The specific intensity within the moderate domain, when volume-equated, does not appear to be a critical factor for overall adaptation in this population.
  • Psychophysiological responses may differ slightly, but do not impede overall training benefits.