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1: J Strength Cond Res. 2007 Feb;21(1):188-92.
Physiological responses to interval training sessions at velocities associated with VO2max.
Rozenek R, Funato K, Kubo J, Hoshikawa M, Matsuo A.
California State University Long Beach, 90840, USA. rrozenek@csulb.edu
Previous research has indicated that short-duration, high-intensity work intervals performed at velocities associated with
maximal oxygen uptake (vVO2max) combined with active recovery intervals may be effective in eliciting improvements in
endurance performance. This study was designed to characterize selected physiological responses to short-duration (< or
= 60 seconds) interval work performed at velocities corresponding to 100% of vVO2max. Twelve men participated in 3
randomized trials consisting of treadmill running using work (W)/recovery (R) intervals of 15 seconds W/15 seconds R
(15/15); 30 seconds W/15 seconds R (30/15); and 60 seconds W/15 seconds R (60/15). Work intervals were performed at
100% of vVO2max, whereas R intervals were performed at 50% of vVO2max. A fourth trial consisting of continuous work
(C) at 100% of vVO2max was also performed. All subjects completed the 15/15 and 30/15 trials; however, only 5 of the 12
completed the 60/15 trial. The percentage of VO2max (mean +/- SD) during 15/15 (71.6 +/- 4.2%) was significantly lower
(p < or = 0.05) than the percentages during 30/15 (84.6 +/- 4.0%), 60/15 (89.2 +/- 4.2%), or C (87.9 +/- 5.0%). Similar
results were found for heart rate and perceived exertion. Blood lactate concentrations following exercise were significantly
lower (p < or = 0.05) in 15/15 (7.3 +/- 2.4 mmol x L(-1)) than in the other trials. No significant differences (p > 0.05) existed
among 30/15 (11.5 +/- 1.8 mmol x L(-1)), 60/15 (12.5 +/- 1.8 mmol x L(-1)) or C (12.1 +/- 1.8 mmol x L(-1)). High intensity,
short-duration 2:1 W/R intervals appear to produce responses that may benefit both aerobic and anaerobic energy system
development. A 4:1 W/R ratio may be an upper limit for individuals in the initial phases of interval training.
Publication Types:
Randomized Controlled Trial
PMID: 17313282 [PubMed - indexed for MEDLINE]
4: J Appl Physiol. 2005 Jun;98(6):1985-90. Epub 2005 Feb 10.
Comment in:
J Appl Physiol. 2005 Dec;99(6):2473-4; author reply 2474-5.
J Appl Physiol. 2005 Jun;98(6):1983-4.
Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans.
Burgomaster KA, Hughes SC, Heigenhauser GJ, Bradwell SN, Gibala MJ.
Exercise Metabolism Research Group, Dept. of Kinesiology, McMaster University, Hamilton, Ontario, Canada L8S 4K1.
Parra et al. (Acta Physiol. Scand 169: 157-165, 2000) showed that 2 wk of daily sprint interval training (SIT) increased
citrate synthase (CS) maximal activity but did not change "anaerobic" work capacity, possibly because of chronic fatigue
induced by daily training. The effect of fewer SIT sessions on muscle oxidative potential is unknown, and aside from
changes in peak oxygen uptake (Vo(2 peak)), no study has examined the effect of SIT on "aerobic" exercise capacity. We
tested the hypothesis that six sessions of SIT, performed over 2 wk with 1-2 days rest between sessions to promote
recovery, would increase CS maximal activity and endurance capacity during cycling at approximately 80% Vo(2 peak).
Eight recreationally active subjects [age = 22 +/- 1 yr; Vo(2 peak) = 45 +/- 3 ml.kg(-1).min(-1) (mean +/- SE)] were studied
before and 3 days after SIT. Each training session consisted of four to seven "all-out" 30-s Wingate tests with 4 min of
recovery. After SIT, CS maximal activity increased by 38% (5.5 +/- 1.0 vs. 4.0 +/- 0.7 mmol.kg protein(-1).h(-1)) and
resting muscle glycogen content increased by 26% (614 +/- 39 vs. 489 +/- 57 mmol/kg dry wt) (both P < 0.05). Most
strikingly, cycle endurance capacity increased by 100% after SIT (51 +/- 11 vs. 26 +/- 5 min; P < 0.05), despite no change
in Vo(2 peak). The coefficient of variation for the cycle test was 12.0%, and a control group (n = 8) showed no change in
performance when tested approximately 2 wk apart without SIT. We conclude that short sprint interval training
(approximately 15 min of intense exercise over 2 wk) increased muscle oxidative potential and doubled endurance
capacity during intense aerobic cycling in recreationally active individuals.
Publication Types:
Clinical Trial
Controlled Clinical Trial
PMID: 15705728 [PubMed - indexed for MEDLINE]
Research Support, Non-U.S. Gov't
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6: Med Sci Sports Exerc. 2002 Nov;34(11):1801-7.
Interval training program optimization in highly trained endurance cyclists.
Laursen PB, Shing CM, Peake JM, Coombes JS, Jenkins DG.
Human Performance Laboratory, School of Human Movement Studies, The University of Queensland, Brisbane,
Australia. plaursen@hms.uq.edu.au
PURPOSE: The purpose of this study was to examine the influence of three different high-intensity interval training (HIT)
regimens on endurance performance in highly trained endurance athletes. METHODS: Before, and after 2 and 4 wk of
training, 38 cyclists and triathletes (mean +/- SD; age = 25 +/- 6 yr; mass = 75 +/- 7 kg; VO(2peak) = 64.5 +/- 5.2 mL x
kg(-1) min(-1)) performed: 1) a progressive cycle test to measure peak oxygen consumption (VO(2peak)) and peak
aerobic power output (PPO), 2) a time to exhaustion test (T(max)) at their VO(2peak) power output (P(max)), as well as 3)
a 40-km time-trial (TT(40)). Subjects were matched and assigned to one of four training groups (G(2), N = 8, 8 x 60%
T(max) at P(max), 1:2 work:recovery ratio; G(2), N = 9, 8 x 60% T(max) at P(max), recovery at 65% HR(max); G(3), N =
10, 12 x 30 s at 175% PPO, 4.5-min recovery; G(CON), N = 11). In addition to G(1), G(2), and G(3) performing HIT twice
per week, all athletes maintained their regular low-intensity training throughout the experimental period. RESULTS: All
HIT groups improved TT(40) performance (+4.4 to +5.8%) and PPO (+3.0 to +6.2%) significantly more than G(CON) (-0.9
to +1.1%; P < 0.05). Furthermore, G(1) (+5.4%) and G(2) (+8.1%) improved their VO(2peak) significantly more than
G(CON) (+1.0%; P < 0.05). CONCLUSION: The present study has shown that when HIT incorporates P(max) as the
interval intensity and 60% of T(max) as the interval duration, already highly trained cyclists can significantly improve their
40-km time trial performance. Moreover, the present data confirm prior research, in that repeated supramaximal HIT can
significantly improve 40-km time trial performance.
Publication Types:
Clinical Trial
Comparative Study
PMID: 12439086 [PubMed - indexed for MEDLINE]
Controlled Clinical Trial