ENDURANCE – INTERVAL TRAINING – LEMEUR POWERPOINT

SOURCE: INTERVAL TRAINING – LEMEUR POWERPOINT – 2015

HIGH-INTENSITY TRAINING Yann LE MEUR1 1 French Institute of Sport, Paris, France Jornadas de actualización en rendimentio ...Potential of varying quantities of both high- intensity interval training and continuous high-volume, low intensity traini...1920’s - Paavo NURMI 14 minutes 36 seconds (5000m) Short interval training at an intensity superior to a specific velocity...

 

Adaptations to the heart itself ↗ Left ventricular chamber size ↗ Wall thickness ↗ Myocardial contractility ↗ Ventricular ...

❶ Improved endurance performance ❷ Improved repeated-sprint performance ❸ Increased tolerance to overload periods HIT-indu...

3 main questions ❶ How to manipulate the HIT variables ? (The puzzle) ❷ How to program HIT sessions ? ❸ How much HIT is en...

 

Introduction ❶ HOW TO MANIPULATE THE HIT VARIABLES ? (THE PUZZLE)

The Bible of HIT The following section is an illustrated summary of this review

 

From long-interval training to repeated sprint training (3 – 7s sprints, r < 60 s) or sprint interval training (30 s all-o...

Metabolic demands (1) splitting of the stored phosphagens; (2) anaerobic glycolytic energy production; (3) the oxidative m...

Short intervals (< 60s) Sprint interval training Long intervals (> 60s) Repeated sprint training Speed strength Manipulati...

 

HIT Forms Intensity Work interval duration Recovery Time spent at VO2max Observations Short intervals (≤ 45 s) 100 – 120 %...

Summary #2 ❶ Most HIT formats, when properly manipulated, can enable athletes to reach VO2max, ❷ However, important betwee...

Summary #3 ❻ Choose and balance the level of neuromuscular engagement associated with a given HIT format, based on both th...

HIT FORMAT ❶ Long intervals (≥ 45s) ❷ Short intervals (< 45s) ❸Repeated- sprint training ≤10 s, all-out sprints,interspers...

Maximizing the Time Spent at or Near VO2max Session 1: 5x (3min [90% vVO2max], r = 90s [0%]) Session 2: 5x (5min [92% vVO2...Exercise intensity & interval duration ❶ Exercise Intensity ❷ Interval duration Work intensities of ≥90% vVO2max are recom...

Relief characteristics ❸ Relief duration & intensity Maximizing work capacity during subsequent intervals (by increasing b...

 

Recovery: active or passive? Passive recovery is recommended when the relief interval is less than 2–3 min in duration Act...

Volume of HIT with long intervals ❹ Volume of HIT Cumulated high-intensity ([90% v/pVO2max) exercise time during typical s...

Anaerobic Glycolytic Energy Contribution ❺ Anaerobic glycolytic energy contribution Increased by ↗ Intensity ↗ Interval du...

HIT FORMAT ❶ Long intervals (≥ 45s) ❷ Short intervals (< 45s) ❸Repeated- sprint training ≤10 s, all-out sprints,interspers...

 

Exercise intensity Selection of a work bout intensity that ranges between 100 % and 120 % of vVO2max may be optimal to eli...Work interval duration Work intervals >10 s appears to be required to elicit high VO2 responses during HIT involving short...

Work interval duration Increasing the work interval duration, while keeping work relief intervals constant increases T@VO2...

 

 

 

Relief characteristics 15s / 15s: absolute T@VO2max might not differ between active and passive recovery conditions 30s / ...

Series duration, Sets and T@VO2max Total session volume should enable athletes to spend between 5 (team and racket sports)...

Anaerobic Glycolytic Energy Contribution ❺ Anaerobic glycolytic energy contribution Increased by ↗ Work interval intensiti...

Anaerobic Glycolytic Energy Contribution Field-based HIT formats with short intervals are generally associated with lower ...

Neuromuscular load during Short- and Long- Intervals Greater load associated with short intervals Modulated by Change of d...

 

HIT FORMAT ❶ Long intervals (≥ 45s) ❷ Short intervals (< 45s) ❸Repeated- sprint training ≤10 s, all-out sprints,interspers...

 

 

RSS and T@VO2max VO2max is often reached and sustained for 10–40 % of the entire RSS duration (i.e. ~2-3 min when 3 blocks...❷ Sprints/efforts should last at least 4 s ❶ Recovery should be active and less than 20 s To increase T@VO2max during repe...High-interindividual variability T@VO2max during repeated-sprints sequences is inversely correlated with VO2max ► RSS may ...

 

Anaerobic Glycolytic Energy Contribution The initial rate of blood lactate accumulation during an RSS is largely correlate...

Neuromuscular load during RSS RSS sequences are associated with high NM demands: ↘ Speed Change in stride pattern & runnin...

 

 

HIT FORMAT ❶ Long intervals (≥ 45s) ❷ Short intervals (< 45s) ❸Repeated- sprint training ≤10 s, all-out sprints,interspers...

 

 

SIT and T@VO2max Tissue oxygenation • Very short T@VO2max (no values > 90% VO2max in some athletes), • But very high muscl...

Anaerobic Glycolytic Energy Contribution • SIT- type HIT formats are typically associated with elevated rates of blood lac...

Neuromuscular load during SIT SIT sequences are associated with high NM demands: ↘ Speed (large) Change in stride pattern ...

 

❷ PROGRAMMING HIT SESSIONS

 

Understanding HIT-induced fatigue ❷ MUSCLE DAMAGES ❸ GLYCOGEN STORES DEPLETION ❶ ANS PERTURBATIONS

How much recovery between HIT sessions? ~48 h should separate HIT sessions to enable the majority of athletes to perform a...By Malcolm Brown, Leeds Metropolitan University In some exception cases, it may be different but be careful not to ask too...

 

Ronnestadetal.,2013 Block periodization of HIT: Study #1 2 + 2 + 2 + 2 HIT per week versus 3 + 1 + 1 + 1 per week

Ronnestad et al., 2013 Higher improvement associated with block periodization Study #1

Study #2 Ronnestad et al., 2015 5x 6 min > 88% HRmax, r = 3min

Ronnestad et al., 2015 Higher improvement associated with block periodization Study #2

8.1% vs 11.0% 3.4% vs 6.2% 8.3% vs 14.2% Study #3

 

AND BETWEEN THE HIT SESSIONS? THE ROLE OF TRAINING INTENSITY DISTRIBUTION

8 elite spanish runners (23 ± 2 years, 70 ± 7 ml.min-1.kg-1). Training intensity distribution quantified in 3 zones. ~ 70 ...

Esteve-Lanao et al., 2007 12 elite spanish runners (MAS : 21.5 km.h-1). 2 groups of 6 : same training load but different t...

 

ATP → AMP PGC-1α % Type I fibers ↑ Mitochondrial biogenesis ↑ Lipolytic capacity High-intensity contractions Contractions ...

Summary #4 ❶ ~48 h should separate HIT sessions to enable the majority of athletes to perform and train maximally, ❷Potent...

 

 

❸ HOW MUCH HIT IS ENOUGH?

Too much of a good thing? High-intensity interval training is very stressfull and may increase the risks of persistent fat...

Acute fatigue 24/36h performance baseline From several days to 2/3 weeks performance baseline Functional overreaching > 3 ...

60 80 100 120 140 160 180 200 Heartrate(bpm) Time ►Illustration with 2 athletes ►Same endurance-oriented overload period (...

 

But always keep in mind that…

But always keep in mind that…

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