Interval Training Program Planning

intervals can be used to help inc time to hit which threshold?

L2 threshold

what is (high-intensity) interval training?

• a single session typically consists of brief, repeated bursts of hard work separated by short periods of rest ow low-intensity exercise

• allows for a dec volume of training at a higher intensity

3 broad types of HIIT

• light/inter PA → builds aerobic base

• submax efforts (b/w LT1 + LT2) → tempo helps go faster for longer

• max/near max efforts

interval training considerations (8)

• intensity

• work modality

• duration

• duration

• # of series

• series duration

• time b/w series

• b/w series recovery intensity

supra-maximal means

above 100% VO2 max

tabata et al protocol

20s work 10s recovery

results of tabata et al study

• both protocols resulted in a sig inc in VO2max

• only the interval training protocol resulted in a sig inc in anaerobic capacity

tabata et al drawbacks (3)

• mode

• inc injury risk

• can’t sustain intensity

HIIT design components: work interval (3)

• usually determined by distance or time

• intensity is the key output in determining which energy system is used

• time/distance will depend on which energy system u target

work interval by distance more likely for

goals

work interval by time more likely for

group scenario to stay on track

HIIT design components: rest interval (2)

• length of rest interval depends on how long it take to recover from the work

• if peak power is ur goal, you must take long rests

HIIT rest intervals: phosphagen system (2)

1 min rest for every 10 metres sprinted (common protocol)

• work to rest ratios anywhere from 1:20 to 1:45

• make sure system fully recovered for same power output

HIIT rest intervals: glycolytic system

work intervals of 15-90s gen require work:rest ratios around 1:5 or more (assuming interval was max effort)

HIIT rest intervals: combined glycolytic and oxidative system

work intervals of 1-3 mins involve both energy systems…work to rest ratios are usually 1:2 or 1:4

HIIT rest intervals: oxidative system

any work interval over 3 min typically has a work to rest ratio of 2:1 going up to 1:2

aerobic interval training (3)

• all exercise periods in this method are aerobic

• great method to use for training a novice

• other popular method is spin classes

designing intervals checklist: goal (5)

• VO2 max

• tempo/threshold

• beginner endurance

• speed/power

• mode

designing intervals checklist: target intensity (2)

• RPE

• HRR

designing intervals checklist: work interval (2)

• time

• why this duration?

designing intervals checklist: rest interval (3)

• time

• type: active? passive?

• work:rest ratio

designing intervals checklist: volume (3)

• reps

• sets

• total work time

designing intervals checklist: frequency

sessions/week

designing intervals checklist: progression

how will u progress this?

designing intervals checklist: safety check (3)

• appropriate for fitness level

• within scope

• adequate recovery

bottom line on HIIT - pros (5)

• time efficient strategy

• develops aerobic capacity

• sport-specific training

• body comp

• it works!

bottom line on HIIT - cons (5)

• it’s hard and uncomfortable

• need to figure out what work:rest ratios to use for each individ

• inc muscle fatigue (and post-exercise ms soreness)

• inc risk of injury

• inc need for mental concentration