Training Quality
An article written by Sophie Herzog, Øyvind Sandbakk, Trond Nystad and Rune Talsnes
When training for athletic success, most research and textbooks focus on the “what” of training - the number of hours, reps, intensity, etc. However, successful athletes and coaches suggest that the “how” and “why” may be just as important. They talk about the importance of training quality - a concept of high importance for athletes aiming to move from good to great, and one that has been starting to be examined by Silvana Bucher Sandbakk, Jacob Walther, Guro Strøm Solli, Espen Tønnessen, and Thomas Haugen in their recent International Journal of Sports Physiology and Performancecommentary on the topic[i].
What Is Training Quality?
Training quality or “quality” in training is often mistakenly equated with intensive sessions. However, training quality is the degree of excellence related to how the training process or training sessions are executed to optimize adaptations and/or improve overall performance. It’s not just about doing hard work - it’s about doing the right work, the right way, at the right time.
Bucher Sandbakk and colleagues[i] define training quality in two key dimensions:
The quality of the holistic training process (including goal setting, gap analysis, application of training principles and methods) expresses the degree to which the training process facilitates long-term development of sport-specific requirements and the desired performance level.
The quality of the specific training session expresses the ability to optimize processes influencing the execution of training in relation to the intended purpose of the specific session.
What Influences Training Quality?
Training quality is shaped by a complex interplay of factors, extending beyond just the physical execution of a session. It encompasses both the holistic training process and the execution of individual sessions to optimize adaptations and improve overall performance. Key influencing factors include for example the following:
Athlete Factors: These are intrinsic to the individual and comprise motivation, recovery status, mental focus, the presence of life stress, and the athlete's accumulated training experience.
Coach Influence: The coach plays a critical role through effective planning, providing timely and constructive feedback, and making real-time adjustments to training as needed.
Environment: External conditions significantly impact training quality, including the availability and quality of facilities and equipment, prevailing weather conditions, altitude, and the dynamics with training partners.
Interpersonal Dynamics: The quality of relationships is crucial, particularly the trust and communication established between the athlete, coach, and other team members.
The High-Quality Training Culture
In elite environments, training quality is not a rigid protocol, but a structured yet flexible approach across the training continuum. The success of a high-quality training culture is the result of continuous learning, open communication and shared responsibilities.
Before: Planning is a collaborative effort and far from being a rigid, top-down mandate. Athletes and coaches meet weekly to review goals, discuss individual progress and challenges, and jointly plan upcoming key sessions. This shared ownership ensures that every athlete feels invested in the training plan and understands its purpose in relation to their personal and team objectives. Recovery strategies, nutritional needs, and mental preparation are often also discussed here, reinforcing the holistic approach to athlete well-being.
During: The coaches are present at sessions, providing real-time, specific feedback on technique, pacing and effort. This immediate guidance allows for on-the-spot corrections and adaptations, ensuring that the intended physiological and technical stimuli of each session are effectively achieved. It’s a dynamic interaction where coaches observe, interpret and intervene, fostering a deeper understanding for the athlete of the “why” behind each movement and intensity zone.
After: The learning cycle continues post-session. Athletes are encouraged to provide feedback, reflect on their perceived effort, execution, nutritional intake, and any other challenges encountered. Simultaneously, coaches analyze objective data from performance monitoring tools (e.g., heart rate, power, speed, GPS data) and combine it with the athlete’s subjective feedback. This comprehensive analysis allows for informed adjustments to future training plans, ensuring that the team responds to individual needs and overall progress. This debriefing process serves as a crucial feedback loop, reinforcing accountability and promoting a deeper awareness in the athletes regarding their own training responses.
Practical Applications: How to Improve Training Quality
Let’s break it down into actionable steps across the training cycle:
Before the Session: Plan with Purpose
Example: A middle-distance runner is preparing for a threshold session.
Define the goal: Improve lactate threshold.
Choose the right format: e.g., 4 × 8 minutes at 82–90% of max heart rate.
Prepare mentally: Visualize the session, review pacing strategy.
Set up feedback tools: Heart rate monitor, GPS watch, lactate measurements (if available).
Consider the environment: Adapt session if necessary, depending on weather, altitude and feedback measurements.
Nutrition: Eat a light meal 2–3 hours before, hydrate well and drink carbohydrate liquid during the session.
Coach Tip: Alignment of the session’s purpose with the athlete. Ask, “What are we trying to achieve today?”
During the Session: Execute with Focus
Example: A swimmer is doing a technique-focused session.
Stay present: Focus on stroke mechanics, not just lap times.
Use feedback: Coach provides real-time cues; swimmer adjusts hand entry and breathing rhythm.
Adjust if needed: If fatigue sets in early, reduce volume but maintain technical focus.
Coach Tip: Observe closely. Is the athlete hitting the intended technical execution and intensity? Are they mentally engaged? Provide cues, not just corrections.
After the Session: Reflect and Learn
Example: A cyclist completes a high-intensity interval session.
Immediate recovery: Cool down, hydrate, eat a recovery snack/drink.
Debrief: Athlete and coach review power data, perceived exertion and sensations.
Evaluate: Did the session meet its goal? What went well? What needs adjustment?
Coach Tip: Use a simple post-session checklist:
Was the session completed as planned?
Was the intensity appropriate and perceived exertion as expected?
Was the athlete focused and motivated?
Tools to Assess Training Quality
While training quality is hard to quantify, here are some tools that help:
Objective Indicators
Heart rate vs. target zone
Power output or pace vs. plan
Session Rating of Perceived Exertion (RPE)
Technical metrics (e.g., swim stroke rate, running cadence)
Subjective Indicators
Athlete self-rating (focus, motivation, sensations, perceived quality)
Coach observations
Training diaries or apps with qualitative notes
Example: A coach uses a 1–5 scale for athletes to rate focus, effort, and execution after each session. Over time, patterns emerge that help guide adjustments.
Final Thoughts: Quality Before Quantity
Training quality isn’t about perfection - it’s about intentionality, adaptability, and reflection. It’s about making every session count. To achieve the best quality, you must learn to be present and observe yourself while doing the work, which requires practice.
For athletes: Take ownership of your training. Ask questions. Reflect often. The next time you train, try to observe your level of presence. Do your thoughts wander away during the session? Do you always require distraction (music, podcasts etc.)? If so, find strategies to that help you to focus and remind yourself to get back to the here and now.
For coaches: Be present, be curious, and co-create the process with your athletes. Because in the end, it’s not just how much you train - it’s how well you train that makes the difference.
[i] Bucher Sandbakk S, Walther J, Solli GS, Tønnessen E, Haugen T. Training Quality-What Is It and How Can We Improve It? Int J Sports Physiol Perform. 2023 Mar 25;18(5):557-560. doi: 10.1123/ijspp.2022-0484. PMID: 36965489.
