The increasing physical demands and congested match schedules in modern football limit the applicability of traditional high-volume endurance training during the competitive season. This has led to the emergence of alternative training strategies such as micro-dosing, which involves the application of low-volume, high-intensity, and high-frequency training stimuli. The present study aimed to examine the effects of micro-dosing–based endurance training implemented during in-season national team breaks on key physiological and performance parameters in elite football players.

A structured 7-day micro-dosing training model incorporating high-intensity interval training (HIIT), repeated sprint ability (RSA), maximal aerobic speed (MAS) intervals, and small-sided games (SSG) was designed to maximize adaptation within a limited timeframe. The training approach emphasized low total volume, high intensity, and frequent neuromuscular stimulation while allowing adequate recovery.

Based on current evidence and the proposed model, micro-dosing is expected to maintain or improve maximal oxygen uptake (VO₂max), enhance repeated sprint ability, preserve sprint performance, and improve fatigue resistance. The combined use of linear and game-based training methods within a micro-dosing framework may provide both physiological and sport-specific adaptations. Additionally, reduced training volume may help minimize accumulated fatigue and injury risk while maintaining training quality.

In conclusion, micro-dosing represents a time-efficient and effective training strategy for elite football players during short in-season periods such as national team breaks. This approach offers a practical solution for balancing performance development and recovery in congested competition schedules. Future experimental studies are needed to validate its long-term effects and optimize its application across different player profiles.