Undulating Periodization
Undulating Periodization — Undulating periodization varies resistance-training volume or intensity more frequently than a traditional linear model, commonly from session to session or week to week.
Definition
Undulating periodization is a way to organise resistance training by changing variables such as load, repetitions or volume on a daily or weekly basis. “Daily undulating periodization” changes them between sessions; weekly undulation uses a longer cycle. It does not inherently require heavy, endurance and power days or every fitness quality each week.
Nunes et al. · periodization systematic review and meta-analysis · Caldas et al. · linear versus undulating meta-analysis
What comparative evidence shows
A meta-analysis of 35 studies found a small advantage for undulating over linear programming in one-repetition-maximum strength when volume was equated, driven by the trained subgroup, while hypertrophy did not differ. A newer review of 29 studies reported broadly comparable athletic-capacity outcomes. These results do not establish universal superiority and did not test HYROX® race performance.
Nunes et al. · periodization systematic review and meta-analysis · Caldas et al. · linear versus undulating meta-analysis
Using the idea for HYROX®
A HYROX® athlete may use changing resistance-training loads across the week while separately organising running and station practice. That is one coaching framework. The evidence does not show that a six-day template, specific exercise list or fixed heavy-light-moderate order is optimal for HYROX®.
Nunes et al. · periodization systematic review and meta-analysis · Caldas et al. · linear versus undulating meta-analysis · ACSM 2026 resistance-training position stand
Practical limits
Select volume, intensity, frequency and exercise according to goals, training history, health, recovery and the rest of the programme. Progression can involve load, repetitions or other variables, but fixed four-to-six-week blocks, mandatory 48-hour gaps and guaranteed prevention of detraining were not supported by the reviewed evidence.
ACSM 2026 resistance-training position stand
Frequently Asked Questions
Is undulating periodization better than linear periodization?
Not universally. Some volume-equated resistance studies favour it for maximal strength in trained participants, while hypertrophy and broader outcomes are often similar.
Nunes et al. · periodization systematic review and meta-analysis · Caldas et al. · linear versus undulating meta-analysis
Is it proven specifically for HYROX®?
No reviewed trial establishes a superior undulating model for HYROX® race performance.
Nunes et al. · periodization systematic review and meta-analysis · Caldas et al. · linear versus undulating meta-analysis
How long should a block last?
No single duration fits every programme. Choose and revise it from goals, schedule, response and recovery.
ACSM 2026 resistance-training position stand
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