Manipulating high-intensity interval training: Effects on V˙O2max, the lactate threshold and 3000 m running performance in moderately trained males

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Summary

The aim of this study was to compare the effects of two high-intensity interval training (HIT) programmes on maximal oxygen uptake (V˙O2max), the lactate threshold (LT) and 3000 m running performance in moderately trained male runners. V˙O2max, the running speed associated with V˙O2max (vV˙O2max), the time for which vV˙O2max can be maintained (Tmax), the running speed at LT (vLT) and 3000 m running time (3000mTT) were determined before and following three different training programmes performed for 10 weeks. Following the pre-test, 17 moderately trained male runners (V˙O2max=51.6±2.7mlkg1min1) were divided into training groups based on their 3000mTT (Group 1, G1, N = 6, 8× 60% of Tmax at vV˙O2max, 1:1 work:recovery ratio; Group 2, G2, N = 6, 12× 30s at 130% vV˙O2max, 4.5 min recovery; control group, GCON, N = 5, 60 min at 75% vV˙O2max). G1 and G2 performed two HIT sessions and two 60 min recovery run sessions (75% vV˙O2max) each week. Control subjects performed four 60 min recovery run sessions (75% vV˙O2max) each week. In G1, significant improvements (p < 0.05) following HIT were found in V˙O2max (+9.1%), vV˙O2max (+6.4%), Tmax (5%), vLT (+11.7%) and 3000mTT (−7.3%). In G2, significant improvements (p < 0.05) following HIT were found in V˙O2max (+6.2%), vV˙O2max (+7.8%), Tmax (+32%) and 3000mTT (−3.4%), but not in vLT (+4.7%; p = 0.07). No significant changes in these variables were found in GCON. The present study has shown that 3000 m running performance, V˙O2max, vV˙O2max, Tmax and vLT can be significantly enhanced using different HIT programmes in moderately trained runners, but that changes in performance and physiological variables may be more profound using prolonged HIT at intensities of vV˙O2max with interval durations of 60% Tmax.

Introduction

Various types of high-intensity interval training (HIT) programmes have been shown to improve endurance performance and associated physiological variables.1, 2 The magnitude of the training response appears to depend upon the duration, intensity and frequency of the interval bouts, as well as the type (active or passive) and duration of the recovery period between the exercise bouts.3 However, little is known concerning the magnitude of the change in performance and associated physiological variables that may be obtained following different types of prescribed training intensities and durations.1, 2, 4

It has been suggested that the vV˙O2max, defined as the minimum speed needed to reach V˙O2max,5 might represent an optimal training stimulus when the goal is to run for as long as possible at V˙O2max.6 Hill and Rowell7 contend that training at vV˙O2max is important because vV˙O2max is the lowest speed that will elicit V˙O2max and it may be optimal to train at V˙O2max in order to improve it. The vV˙O2max has been shown to be a good discriminator of the aerobic performance potential of middle and long distance runners,8, 9, 10 and the vV˙O2max may be more closely associated with race pace in middle distance events compared to the slower velocities of longer distance races.11 A concept that is closely related to vV˙O2max is the time for which exercise at vV˙O2max can be sustained (Tmax).4, 11 Previous studies suggest that HIT performed somewhere between 50 and 60% of Tmax may be an optimal HIT bout duration for improving V˙O2max and endurance performance.4, 11, 12

Although repeated supramaximal HIT has not been traditionally used in aerobic endurance training programmes, recent work has shown that this type of training can improve endurance performance in well-trained cyclists.2, 13 Both Stepto et al.13 and Laursen et al.2 showed that repeated supramaximal HIT (30 s at 170% of peak power output, 4.5 min recovery) provided significant gains (+4%) in 40-km cycling time trial performance. Even more recently, Burgomaster et al.14 demonstrated in recreationally active subjects that six sprint interval training sessions (30 s “all-out” Wingate tests, 4 min recovery) performed over 2 weeks increased citrate synthase activity by 38% and doubled endurance capacity during cycling exercise at ∼80% V˙O2peak. Thus, while repeated supramaximal HIT appears to be an effective means of enhancing cycling performance, the effect of repeated supramaximal HIT has, to our knowledge, not been examined longitudinally in runners. Moreover, a comparison of supramaximal HIT versus a HIT programme prescribed at vV˙O2max intensity on performance and physiological variables are lacking in runners. Indeed, these two types of described interval training programmes are vastly different, and while both may improve endurance running performance and physiological variables, a comparison of the magnitude of change received from such programmes would be of interest to sports scientists and coaches alike.

The purpose of this study therefore was to compare the influence of a supramaximal HIT programme with a HIT programme using intervals at vV˙O2max intensity for 60% of Tmax on 3000 m running performance, V˙O2max and the lactate threshold in moderately trained male runners. We hypothesized that both supramaximal HIT and HIT prescribed using intervals at vV˙O2max intensity for 60% of Tmax would result in significantly improved 3000 m time trial performance, V˙O2max and the lactate threshold compared with low intensity controls, but that performance and physiological gains from HIT at vV˙O2maxwould be more pronounced.

Section snippets

Subjects

Seventeen moderately trained male runners that had 2–3 years of run training experience volunteered to participate in this study. The subjects had not performed any HIT for a minimum of 3 months before this investigation, and their average training distance during the study was 38 ± 4 km week−1, which was similar to their training distance before the study. Subjects had the following characteristics: age = 19 ± 2 years; height = 172 ± 4 cm; mass = 73 ± 3 kg. The participants provided written informed consent to

The 3000 m time trial performance

The 3000 m time trial performance time was significantly decreased post-HIT in G1 (p < 0.001) and G2 (p < 0.01) but not in GCON (Fig. 1). The 3000 m time trial performance improved by 50 s in G1 (−7.3%), 23 s in G2 (−3.4%) and 1 s in GCON (−0.1%). When groups were compared, the improvement in 3000 m time trial performance in G1 was significantly greater than the improvement in GCON (p < 0.05). Although a trend was shown for a greater improvement in 3000 m time trial performance in G2 compared to GCON (p = 

Discussion

The important findings of the present study were that: (1) HIT prescribed using vV˙O2max as the interval intensity and 60% of Tmax as the interval duration improved 3000 m running performance time (−7.3%), concomitant with increases in V˙O2max (+9.1%), vV˙O2max (+6.4%), Tmax (+35%) and vLT (+11.7%); (2) repeated 30 s maximal sprint interval training improved 3000 m running performance (−3.4%) with simultaneous increases in V˙O2max (+6.2%), vV˙O2max (+7.8%) and Tmax (+32%), but not vLT

Practical applications

  • Prescribing high-intensity interval training with work speeds equal to the velocity associated with maximal oxygen uptake and interval durations around 60% of the time sustainable at that velocity can improve 3000 m running performance time.

  • Repeated short-term maximal sprint interval training can also improve 3000 m running performance.

  • The improvement in 3000 m running performance and related physiological variables may be greater (in absolute, but not statistical terms) using more prolonged

Acknowledgements

The authors would like to acknowledge Dr. H. Nikbakht for his helpful comments and guidance. We also thank the athletes of this study for their time and effort, and F. Taghian and P. Motamedi for their assistance during the data collection.

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