The Science Behind the Strip

Fencing looks like a sport of short bursts: a quick advance, a sharp lunge, a fast parry-riposte. But the science says something bigger is happening underneath: fencing is an endurance sport performed under pressure — while wearing full protective gear that traps heat.

In a recent FencingBuddies Podcast episode, our AI hosts broke down the narrative review “Physiological demands of fencing: A Narrative review” (Oates, Price, & Bottoms). The takeaway is clear: if training prepares you only for “one touch,” you may be underprepared for what wins tournaments — repeated high-intensity effort across a full 9–11 hour day.

1) Fencing Is Long-Duration Stress, Not Just Speed

The paper highlights that competition is a full-day performance: multiple pool bouts followed by knockout Direct Eliminations. Even if each exchange is short, the body is managing repeated spikes in intensity over many hours — and the ability to recover between bouts becomes a major performance separator.

2) Direct Eliminations Push Heart Rate Near Max

As fencers move from pool bouts into DEs, physiological demands rise. The review summarizes findings showing:

• Fencers can compete at 75–100% of maximum heart rate in DE rounds
• Oxygen consumption can reach ~75% of VO₂ max during DE fights
• Overall intensity increases in the most competitive, highest-stakes bouts

3) Two Energy Systems Power Winning Fencing

Fencing relies on the phosphocreatine system for explosive actions (lunges, flèches, sudden accelerations), and also relies heavily on the aerobic system for recovery, footwork movement, and sustaining performance late in bouts and late in the day. Blood lactate values are often relatively low, which supports the importance of the aerobic engine — especially as competition progresses.

4) Weapon Differences: Training Should Not Be Generic

The review highlights that movement patterns differ by weapon — and conditioning should match:

5) Heat Stress: The Hidden Performance Killer

One of the most overlooked themes in fencing is thermoregulation. Full-body protective gear can reduce heat dissipation and create a hot micro-climate. The review notes limited direct thermoregulation studies in fencing, but existing data suggests core temperatures can peak above 39°C in some DE fights — and heat stress can accelerate fatigue and impair decision-making.

6) What Coaches and Families Can Do Today

You don’t need a lab to train smarter. The paper suggests simple measures can help guide training and recovery:

• Build the aerobic engine (so speed and focus hold up late)
• Train repeated explosiveness (not just one perfect lunge)
• Practice DE realism (longer bouts, shorter recovery, pressure)
• Use heart rate and RPE to monitor intensity when advanced tools aren’t available
• Have a cooling plan (gear off when possible, airflow, cooling towel, hydration)

The Takeaway

Fencing is not “just quick bursts.” It’s a long-duration performance built on repeated explosiveness, aerobic recovery, and smart heat management. Understanding the physiological demands helps fencers train smarter, parents support better, and coaches design sessions that actually match competition.