Optimizing Interval Training at Power Output Associated With Peak Oxygen Uptake in Well-Trained Cyclists

Abstract

The purpose of this study was to investigate the acute physiological responses of interval protocols using the minimal power output (MAP) that elicits peak oxygen uptake (V[Combining Dot Above]O2peak) as exercise intensity and different durations of work intervals during intermittent cycling. In randomized order, 13 well-trained male cyclists (V[Combining Dot Above]O2peak = 67 ± 6 ml·kg·min) performed 3 different interval protocols to exhaustion. Time to exhaustion and time ≥ 90% of V[Combining Dot Above]O2peak were measured with MAP as exercise intensity, and work duration of the intervals equals either 80% of Tmax, 50% of Tmax, or 30 seconds with recovery period being 50% of the work duration at intensity equal to 50% of MAP. The major findings were that the interval protocol using 30-second work periods induced longer time ≥90% of V[Combining Dot Above]O2peak and longer work duration at MAP intensity than the interval protocols using work periods of 50% of Tmax or 80% of Tmax (p ≤ 0.05). There was no difference between the protocols using work periods of 50% of Tmax or 80% of Tmax. In conclusion, the present study suggests that the 30-second work interval protocol acutely induces a larger exercise stimulus in well-trained cyclists than the protocols using work periods of 50% of Tmax or 80% of Tmax. The practical application of the present findings is that fixed 30-second work intervals can be used to optimize training time at MAP and time ≥90% of V[Combining Dot Above]O2peak in well-trained cyclists using MAP exercise intensity and a 2:1 work:recovery ratio.

Thirty-Eight Years of Training Distribution in Olympic Speed Skaters

“…We are aware of the fact that training adaptation depends partly on proper recovery time during a workout. 14,15 However, it was not possible to trace all the recovery times of the older training programs. These limitations are inherent to retrospective data such as these, so we chose to report only the actual time of effective training (net training).…”

Short intervals induce superior training adaptations compared with long intervals in cyclists – An effort‐matched approach

“…The power output during the first short work intervals was set to PVO2max. A previous study from our laboratory indicates that PVO2max is a suitable intensity for the work intervals used in the SI group (Rønnestad & Hansen, 2013). The power output during the subsequent work intervals during the intervention period was individually adjusted between each interval series to ensure optimal individual power output (i.e., highest possible average power output during each session).…”

“…It has been suggested that the training time ≥ 90% VO 2max could serve as good criteria to judge the effectiveness of the stimulus to improve aerobic fitness (Thevenet et al., ). In a recent study, we found that a SI session alternating between 30‐s work interval and 15‐s recovery until exhaustion induced a longer total time above 90% of VO 2max than a LI session with work intervals of ∼4.5 min separated by recovery periods lasting 50% of the work period until exhaustion (Rønnestad & Hansen, ). However, the intensity in both sessions was the minimal power that theoretically elicits VO 2max (PVO 2max ) and might not reflect real‐world practice.…”

Decreasing Power Output Increases Aerobic Contribution During Low-Volume Severe-Intensity Intermittent Exercise

“…In this way, a larger amount of time spent at or near V _ O 2 max would impose maximum adaptability on the physiological processes and structures that limit V _ O 2 max, and therefore, this regimen should prove to be the most efficient training strategy to enhance maximal cardiorespiratory function (26,28). Indeed, recent investigations have reported larger V _ O 2 max improvements in welltrained cyclists after a HIT designed, to evoke greater lengths of time near V _ O 2 max (32,33).…”