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Two Levers Rule
PrincipioDe la appSe aplica estrictamente
In any progression cycle, pull intensity OR volume — never both. Pulling both invites catastrophic fatigue and injury.
El coach trata esta entrada como una restricción, no como una sugerencia.
Fases:BaseUmbralVO2máxEspecificidad
Enunciado
One lever at a time: intensity OR volume, never both.
Fundamento
CNS adaptations and tissue tolerance follow different timescales. Pulling both at once exceeds either's recovery capacity.
Cómo se incumple
After a strong threshold week (5×1000m at 12.7 km/h), the athlete wants to bump the baseline to 12.5 km/h on the W3 prescription that's already growing the interval to 1500m. The 50% duration increase is the volume lever; speed must hold.