Manipulating high-intensity interval training: Effects on , the lactate threshold and 3000 m running performance in moderately trained males
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 , defined as the minimum speed needed to reach ,5 might represent an optimal training stimulus when the goal is to run for as long as possible at .6 Hill and Rowell7 contend that training at is important because is the lowest speed that will elicit and it may be optimal to train at in order to improve it. The has been shown to be a good discriminator of the aerobic performance potential of middle and long distance runners,8, 9, 10 and the 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 is the time for which exercise at 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 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% . 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 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 intensity for 60% of Tmax on 3000 m running performance, and the lactate threshold in moderately trained male runners. We hypothesized that both supramaximal HIT and HIT prescribed using intervals at intensity for 60% of Tmax would result in significantly improved 3000 m time trial performance, and the lactate threshold compared with low intensity controls, but that performance and physiological gains from HIT at would 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 as the interval intensity and 60% of Tmax as the interval duration improved 3000 m running performance time (−7.3%), concomitant with increases in (+9.1%), (+6.4%), Tmax (+35%) and (+11.7%); (2) repeated 30 s maximal sprint interval training improved 3000 m running performance (−3.4%) with simultaneous increases in (+6.2%), (+7.8%) and Tmax (+32%), but not
Practical applications
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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.
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Repeated short-term maximal sprint interval training can also improve 3000 m running performance.
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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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