Interval Training for Performance: A Scientific and Empirical Practice

Abstract

This article traces the history of scientific and empirical interval training. Scientific research has shed some light on the choice of intensity, work duration and rest periods in so-called 'interval training'. Interval training involves repeated short to long bouts of rather high intensity exercise (equal or superior to maximal lactate steady-state velocity) interspersed with recovery periods (light exercise or rest). Interval training was first described by Reindell and Roskamm and was popularised in the 1950s by the Olympic champion, Emil Zatopek. Since then middle- and long- distance runners have used this technique to train at velocities close to their own specific competition velocity. In fact, trainers have used specific velocities from 800 to 5000m to calibrate interval training without taking into account physiological markers. However, outside of the competition season it seems better to refer to the velocities associated with particular physiological responses in the range from maximal lactate steady state to the absolute maximal velocity. The range of velocities used in a race must be taken into consideration, since even world records are not run at a constant pace.

Effects of increased intensity of intermittent training in runners with differing V̇O2 kinetics

“…The recovery between the three sets was passive and lasted 5 min. The choice of three sets was in line with previous studies demonstrating that T lim can be sustained two to three times in the same IT session (Billat 2001). Moreover, this is a common training practice in the track and field area.…”

“…CV were calculated by the means of the boostrap method indicating the variability associated with the modelling procedure (Robinson et al 1991). It was also reported that the main criteria in IT efficiency are the percentage of _ V V O 2max and the time for which it is sustained (Billat 2001;Robinson et al 1991;Tabata et al 1997). Nevertheless, although IT 105% is a more effective method for sustaining a greater duration near _ V V O 2max in athletes with slow _ V V O 2 kinetics, its effectiveness in improving _ V V O 2max would require a longitudinal study.…”

“…Intermittent training (IT) is recognised as an effective training method to improve aerobic capacity, in all levels of athletes, across all endurance sports (Astrand et al 1960;Billat 2001;Gorostiaga et al 1991;Robinson et al 1991;Saltin et al 1976;Tabata et al 1997). Although IT has been used by runners for 50 years, and research on IT dates back to 1960 (Astrand et al 1960;Saltin et al 1976), coaches and scientists are still questioning how to best define the parameters of IT (e.g.…”

Simulating heart rate kinetics during incremental and interval training

“…Aiming to demonstrate the validity as well as the ability of the model [24] to simulate heart rate kinetics, the following different intensity patterns were selected, as examples: 1. incremental exercise, strictly increasing velocity, 2. incremental exercise, sequence of steps, 3. interval training [4,5].…”

“…The simulated interval training pattern follows the recommendations presented in [4] and [5]. Let us assume that the velocity pattern consists of a sequence of N sets of exercise intervals and their subsequent recoveries.…”