HIT Programming Methods and Considerations

Larsen and Voucher data shows running speed during long interval, high-intensity interval training.
Audio Feedback (Blue Trace): Pace dictated by beeps at appropriate intervals, guiding pace at 95% velocity of the incremental fitness test.
RPE (Orange & Green Lines): RPE of 8 out of 10 on a track (orange) or in a forest (green).
Running at RPE 8/10 results in a similar speed pattern to controlled audio feedback on the track, suggesting RPE can be useful in aerobic conditioning.
Limitation: Running speed varies significantly more in the forest due to changing terrain, even with the same RPE.

Athletes with similar $VO_2$ max values can have different performance capacities.
Player A: $VO_2$ max of 55 ml/kg/min reached at 13 km/h.
- Velocity of $VO_2$ max is 13 km/h.
- This is 20% lower than their final velocity in an incremental fitness test (terminated at 14 km/h).
Player B: $VO_2$ max of 55 ml/kg/min (same as Player A) reached at 17 km/h.
Player B performs better because they don't reach their $VO_2$ max until a higher speed.
Player B can run comfortably at 15-16 km/h, while Player A is already exhausted.
Conclusion: $VO_2$ max alone is not an ideal metric; other factors must be considered.

Figure 2.3 shows oxygen uptake and heart rate responses during HIT with short intervals (30 seconds at 105% velocity of $VO_2$ max, 30 seconds rest at 60%).
Dissociation between $VO<em>2$ and heart rate at the start of exercise: Heart rate adapts slower than $VO</em>2$ .
Similar traces are presented for a player completing a running circuit with a ball (soccer study).
Panel B shows athlete speed, $VO_2$ max, and heart rate.
Heart rate reaches around 80% during the activity, which is a desirable level for positive adaptations.

The intermittent fitness test informs the intensity range.
Example: 30-15 Intermittent Fitness Test (30-15 IFT).
Velocity of incremental fitness test (e.g., bailing out at 18 km/h).
Velocity of $VO_2$ max is about 20% below the velocity of the incremental fitness test.
Maximal Lactate Steady State (MLSS) is another factor.
MSS: Maximal sprinting speed.
ASR: Anaerobic speed reserve (discussed later).
HIT intervals are programmed based on an intensity range.
- Long Intervals: 85-105% of velocity of $VO<em>2$ max (e.g., if velocity of $VO</em>2$ max is 16 km/h, this is approximately 14-16.5 km/h).
- Short Intervals: 105-120% of velocity of $VO_2$ max.
- Sprint Interval Training: 160-190% of velocity of maximal sprinting speed.

Individualizing training requires knowing:
- Velocity of $VO_2$ max.
- Maximal sprinting speed.
- Anaerobic speed reserve (ASR).
ASR: Exercise capacity between velocity of $VO_2$ max and maximal sprinting speed (anaerobic peak power).
Example:
- Athlete A and B have the same velocity of $VO_2$ max (18 km/h).
- Player B has a greater maximal sprinting speed, thus a greater ASR.
If a running program is at 120% of velocity of $VO_2$ max (e.g., 21.5 km/h):
- Player B will be utilizing less of their reserve compared to Player A.
- Player A may fatigue quicker than Player B.

3015ift.com is a resource for information, application, and adaptation to different sports.
Test Example:
- Run shuttle starts at 8.5 km/h, covering 69 meters in 30 seconds.
- Subjects run from line A to line C (crossing B) and return.
- After crossing line B again, they stop after 8.5 meters when the beep sounds and walk to line A during the 15-second recovery period.
- Speed increases each shuttle.
Figure Examples:
- Panel A: Typical player performs a number of shuttles; velocity at the end of the intermediate fitness test is about 20% above their velocity of $vo_2$ max.
- Panel B: Player with similar velocity of $vo_2$ max, but greater maximal sprinting speed indicating a greater anaerobic speed reserve; able to perform a couple more shuttles.
- Panel C: Player with poor change of direction capacity and/or running economy, or poor inter-effort recovery capacity; bails out sooner, resulting in a lower velocity of incremental fitness test.

High-intensity interval training testing results from the 30-15 test amongst different sports, divisions, and age levels.
Presented for males, with highest values for soccer, field hockey, and Australian football players (speeds up to 19-23 km/h).
Data is also presented for females, but note there is less data available.

Figure 2.13 shows oxygen uptake response in the same player during an eight-minute small-sided game (orange) versus a short interval session (blue).
Figure 2.14 shows heart rate responses during tactical training, small-sided games, circuit training, and run-based high-intensity interval training.
Average intensity in tactical skill drills barely crosses the 80% threshold (not ideal for cardiovascular $VO_2$ max adaptations).
Small-sided games can cross the 80% threshold, offering tactical, technical, and conditioning components.
Variability exists among players based on fitness and skill levels.
High-intensity interval training circuits and run-based formats allow for tight control of intensity and individualized distances, ensuring a similar workload for all players.