Episode 115 - Volume vs Intensity For Best Training Results & How to Set Up Your Off Season Training

The OCR Underground Show

Episode 115 Show Notes

 

When it comes to endurance, OCR, and hybrid race training, one of the most common questions athletes ask is:

Should I focus more on training volume or training intensity?

In this episode, I break down a major research review examining how different types of training—low-intensity endurance work, high-intensity intervals, and sprint training—affect key physiological markers like mitochondrial density, capillary development, and VO₂ max. The findings offer important insight into why both volume and intensity matter, but also why understanding when and how to use each is critical for long-term performance.

What the Research Really Says About Volume vs Intensity

The review analyzed hundreds of studies and thousands of participants, comparing how different training intensities drive aerobic adaptations. While high-intensity training and sprint intervals can improve aerobic fitness quickly and efficiently, lower-intensity, higher-volume training plays a foundational role by supporting capillary development, metabolic efficiency, and long-term durability.

In other words, intensity can jump-start fitness—but volume helps sustain it.

This distinction is especially important during the off-season, when the goal should shift away from constant high stress and toward building the systems that support future performance.

Why the Off-Season Matters More Than You Think

Rather than chasing peak fitness year-round, the off-season is where athletes lay the groundwork for sustainable progress. In this episode, I discuss how to approach the off-season with intention by focusing on four key pillars:

1. Conditioning
Low- to moderate-intensity aerobic training helps improve mitochondrial function, capillary density, and recovery capacity. This type of conditioning builds the engine that higher-intensity training relies on later in the season.

2. Strength Training
The off-season is the ideal time to address strength imbalances, improve movement quality, and develop functional strength without the fatigue of race-specific conditioning. This sets the stage for better power transfer and injury resilience in-season.

3. Staying Healthy
Managing overall training stress is essential. Emphasizing lower-intensity work, improving recovery habits, and supporting joint and connective tissue health can help athletes avoid burnout and chronic injuries.

4. Nutrition
Nutrition in the off-season should support recovery, adaptation, and long-term health—not just fueling hard workouts. I discuss how energy intake, protein, and carbohydrate timing can support aerobic development and training consistency.

🎧 Listen to the full episode to hear the full research breakdown and practical off-season strategies.

Links Mentioned In The Show:

The Body Pod: www.myhumehealth.com  Use Code OCRUNDERGROUND  

The Fuel and Fire Elite Membership:  https://programs.ocrunderground.com/courses/fuel-fire-membership-1

OCR Training Programs:  http://programs.ocrunderground.com

OCR Certification:  https://programs.ocrunderground.com/courses/certified-ocr-specialist