Autoregulated macro-microcycle training enhances physiological reserve and adaptability in competitive speed skaters.

BACKGROUND: The personalization of training is one of the main pillars of performance science, but multidomain reserve modelling based on aerobic, neuromuscular, and autonomic systems remains under-researched. Unlike fixed-load models, the approach uses real-time heart rate variability (HRV) and performance load ratio (PLR) feedback to tune training and recovery, offering a new, evidence-based approach to maintaining the adaptive potential of speed skating. This study tested whether an autoregulated macro–microcycle using readiness signals improves physiological reserve versus volume-matched conventional programming. METHODS: Eighteen intercollegiate athletes underwent 24 weeks of closely supervised training with the same volume but different load-modulation guidelines. The intervention arm maintained daily intensity using HRV-based readiness thresholds and session-RPE feedback, whereas the control group followed preset linear periodization. Outcomes included maximal oxygen uptake (VO₂max), lactate threshold (LT), Wingate anaerobic peak power, countermovement jump (CMJ), heart rate recovery at 1 min (HRR-1), root mean square of successive differences (RMSSD), the low-frequency to high-frequency ratio (LF/HF), and a composite Performance Reserve Index (PRI). Linear mixed model analysis, subgroup contrast, correlation matrices, and cluster segmentation analyses were done. RESULTS: Compared with conventional programming, larger gains were observed for VO₂max (+ 3.9 mL/kg/min, p = 0.010, d = 0.92), lactate threshold (+ 0.57 mmol/L, p = 0.003, d = 1.04), Wingate peak power (+ 67 W, p = 0.005, d = 1.00), CMJ height (+ 4.2 cm, p = 0.021, d = 0.83), HRR-1 (+ 8.3 bpm, p = 0.009, d = 0.93), RMSSD (to 47.6 ms, p = 0.007, d = 0.96), and PRI (0.62→0.85, p < 0.001, d = 2.41). The coordinated aerobic, neuromuscular, and autonomic pattern indicates tighter stimulus–recovery coupling under autoregulation. CONCLUSION: The autoregulated macro-microcycle training resulted in combined advantages in aerobic capacity, neuromuscular power, and autonomic balance, demonstrating the effectiveness of individualized feedback control as the next-generation paradigm for maximizing long-term adaptation in competitive speed skating. Coaches can apply simple HRV thresholds and sRPE bounds to cap or extend sessions and use PLR bands to schedule deloads and Zone-2 extensions. TRIAL REGISTRATION: The study was retrospectively registered with the UK ISRCTN registry (ISRCTN16362421) on 04 September 2025.