ENDURANCE – BIKE – INTERVAL TRAINING


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ADAPTATIONS TO AEROBIC INTERVAL TRAINING – INTERACTIVE EFFECTS OF EXERCISE INTENSITY AND TOTAL WORK DURATION – 2013


Stephen Seiler
AIM
– Compare effects of three 7-wk interval training programs varying in work period duration but matched for effort in trained recreational cyclists
DESIGN
35 highly motivated recreational cyclists (29 male, 6 female, 25-49 Yrs of age, VO2peak 52 ± 6mL·kg/min)
– 4 training groups with equivalent training the previous 2 months (∼6h/wk, ∼1.5 int. session/wk)
– Low continuous training only (n=8) trained 4-6 sessions/wk at a low to moderate intensity
– Three groups (n=9 each) trained 2 sessions/wk × 7 wk:
(a) 4 × 4 min – 95% HR max – 2 min recovery
(b) 4 × 8 min – 90% HR max – 2 min recovery
(c) 4 × 16 min – 88% HR max – 3 min recovery
– plus 2-3 weekly low-intensity bouts
– Interval sessions were prescribed at the maximal tolerable intensity
– Interval training was performed at 88 ± 2, 90 ± 2, and 94 ± 2% of HR(peak) and 4.9, 9.6, and 13.2 mmol/L blood lactate in 4 × 16, 4 × 8, and 4 × 4 min groups, respectively
RESULTS
(1) 4 × 8min training induced greater overall gains in VO(2) peak, power@VO(2) peak, and power
(2) Interval training intensity and accumulated duration interact to influence the adaptive response
CONCLUSION
1. When trained cyclists perform a 2x/wk maximal effort interval training, accumulating 32 min at an intensity eliciting approx. 90% HR max is effective in eliciting both a right shift in the blood lactate-power relationship and increased maximal O2consumption, as well as a large improvement in time to exhaustion at 80% of pre-intervention peak aerobic power
NOTE: See the research article by Seiler that shows 4×4 min to be superior for the Run → CLICK HERE
2. The 4×8 min prescription induced greater physiological adaptation than both lower and higher physiological adaptation than both lower and higher intensity intervals programs of 64 and 16 min total duration but was perceived as less stressful than 4×4 min at approx. 95%HR max
3. These prescriptions may represent a reasonable “safe limit” for aerobic interval training prescription in this population


 

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