This is an excerpt from Metabolic Training by John F. Graham & Michael Barnes.
Metabolic training is integrated into training programs with the goal of optimizing results by way of targeting specific metabolic systems. The frequency with which this style of training is implemented can range from once a week to multiple times per week. Adaptive capabilities, training history, the ability to manage fatigue, the nature of the training session, and fitness goals should all be carefully considered when selecting the best times to perform metabolic training.
It is wise to gradually progress into a metabolic-training routine. This could be achieved by manipulating the following variables:
- Training frequency: measured in times per week
- Training duration: measured in the amount of time spent in the training session
- Combination of training frequency and duration
Implementing a single training session per week could be the most manageable method to progress into a more concentrated metabolic-training program. Once you have made an initial adaptation or accommodation to the metabolic training, a second session can be added. A third session can be added if signs of fatigue and maladaptation are absent. As a general guideline, engaging in high-intensity or long-duration (longer than one hour) metabolic training more than three times per week will exceed the adaptive capabilities of most people. It is important to carefully monitor your training program as well as your reactions to it.
Shorter-duration metabolic training—lasting 20 to 30 minutes per session—places less physiological stress on the body than longer-duration sessions do. Metabolic-training sessions can be implemented more frequently if the duration of each session is shorter. It may be wise to first start with shorter-duration metabolic-training sessions to avoid exhaustion and to ensure an optimal training load.