HIIT enhances endurance performance and aerobic characteristics more than high-volume training in trained rowers

Abstract

This study compared the effects of long slow distance training (LSD) with high-intensity interval training (HIIT) in rowers. Nineteen well-trained rowers performed three tests before and after an 8-week training intervention: (1) 2000 m time trial; (2) seven-stage incremental step test to determine maximum oxygen uptake ([Formula: see text]O), power output at [Formula: see text]O (W[Formula: see text]O), peak power output (PPO), rowing economy and blood lactate indices and (3) seven-stroke power-output test to determine maximal power output (W) and force (F). After baseline testing, participants were randomly assigned either to a HIIT or LSD group. The LSD comprised 10 weekly aerobic sessions. The HIIT also comprised 10 weekly sessions: 8 aerobic and 2 HIIT. The HIIT sessions comprised 6-8 × 2.5 min intervals at 100% PPO with recovery time based on heart rate (HR) returning to 70% HR. Results demonstrated that the HIIT produced greater improvement in 2000 m time trial performance than the LSD (effect size (ES) = 0.25). Moreover, the HIIT produced greater improvements in [Formula: see text]O (ES = 0.95, P = 0.035) and power output at lactate threshold (W) (ES = 1.15, P = 0.008). Eight weeks of HIIT performed at 100% PPO is more effective than LSD in improving performance and aerobic characteristics in well-trained rowers.

The Mucosal Immune Function Is Not Compromised during a Period of High-Intensity Interval Training. Is It Time to Reconsider an Old Assumption?

“…Still the superior benefits of HIIT to improve V · O 2peak have been shown multiple times in recreational and elite athletes among various endurance sports including running, cycling, rowing, and cross-country skiing (Helgerud et al, 2007; Ronnestad et al, 2014, 2016; Ni Cheilleachair et al, 2017). Despite the promising effects of HIIT however, the question arises among athletes, coaches and scientists whether the training load of several HIIT sessions within a short period of time might compromise the mucosal immune function.…”

<p>Ultra-Short Race-Pace Training (USRPT) In Swimming: Current Perspectives</p>

“…As a consequence, a number of performance-related physiological adaptations have been reported in well-trained athletes such as increased V O 2peak , 73,74 improved exercise economy, 75 increased velocity at V O 2peak 74 and increased velocity at the first and second lactate threshold (LT 1 and LT 2 ). 73,74,76 These performance adaptations are the result of increased oxygen delivery and extraction in working muscles; thus, efficiency improves and consequently physical work capacity increases. 72 In addition to the physiological and performance adaptations to LIT and MIT, there are also numerous practical applications.…”

“…69 Physiological adaptations to HIT in well-trained athletes include increased skeletal muscle lipid oxidation, 84 increased skeletal muscle buffering capacity 85 and increased ability to engage a greater volume of muscle mass. 86,87 In addition, numerous performance adaptations to HIT have been found to occur, such as increased maximal oxygen uptake (V O 2max ), 76,86,88,89 velocity at V O 2max [84][85][86] and velocity at LT 1 and LT 2 . 76,89 Consequently, HIT has been found to improve performance in events from 30 s to 40 min duration.…”

“…86,87 In addition, numerous performance adaptations to HIT have been found to occur, such as increased maximal oxygen uptake (V O 2max ), 76,86,88,89 velocity at V O 2max [84][85][86] and velocity at LT 1 and LT 2 . 76,89 Consequently, HIT has been found to improve performance in events from 30 s to 40 min duration. 76,84,85,89 The physiological and performance adaptations of HIT, and potentially USRPT, could have even greater applications in a non-weightbearing sport such as swimming as the eccentric demands on the musculoskeletal system appear to be minimal.…”

“…76,89 Consequently, HIT has been found to improve performance in events from 30 s to 40 min duration. 76,84,85,89 The physiological and performance adaptations of HIT, and potentially USRPT, could have even greater applications in a non-weightbearing sport such as swimming as the eccentric demands on the musculoskeletal system appear to be minimal. This means that swimmers could potentially perform greater volumes of HIT and thus promote greater physiological and performance adaptations.…”