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We are going to use water polo as an example of how to apply the F.I.T.T principle. The F.I.T.T principle.

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the f i t t principle1
In applying the F.I.T.T principle it does depend on what stage of the training year the individual/team are in. We will look at examples from different stages. Obviously this differs from an elite athlete to an amateur player.The F.I.T.T principle.
the f i t t principle2

Dependant on stage of the training year.

When working for endurance 4-5 x a week.

Speed, power, strength etc… 3-4 x a week.

The F.I.T.T principle.
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For training the aerobic systems the target heart rate is approx 70-85% of MHR.

For training the anaerobic systems the target heart rate is approx 85-100% MHR.

The F.I.T.T principle.
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Time (duration)-session

This differs from 1hr of a variety of components to focus of just one component at different stages of a season

Time (duration)-programme

Can be a whole training year at the elite level.

Could be minimum 12 weeks for others

The F.I.T.T principle.