Notes on Manipulating High Intensity Training Variables

Manipulating High-Intensity Training Variables

  • Based on Larsen and Boucher's textbook, 12 variables can be manipulated to prescribe different HIIT sessions:
    1. Intensity of the work bout.
    2. Duration of the work bout.
    3. Intensity of the recovery bout.
    4. Duration of the recovery bout.
    5. Series duration (sets of repetitions).
    6. Number of series in total.
    7. Between-series recovery duration.
    8. Between-series recovery intensity.
    9. Total volume of the session.
    10. Training modality (e.g., cycling, running) and ground surface.
    11. Environmental conditions (e.g., heat, hypoxia).
    12. Nutritional status of the athlete.

Critical Power/Velocity and Anaerobic Work Capacity

  • Anaerobic work capacity (W) can be used across varying intensity-duration combinations.
  • Despite different intensity-duration combinations, the total finite volume of W remains the same.
  • Example:
    • High power/speed: anaerobic work capacity depletes quickly.
    • Lower intensity above critical power/velocity: maintained longer, but total anaerobic work capacity is the same.

Recovery Period and Anaerobic Work Capacity

  • The recovery period facilitates the recovery of anaerobic work capacity.
  • Panel A: Appropriate HIIT session managing anaerobic work capacity.
  • Panel B: High-intensity work depletes work capacity toward minimum fatigue.
  • Panel C: Long-duration work depletes work capacity toward minimum fatigue.

Active vs. Passive Recovery

  • Figure 4.5 shows the effect of active (40% VO2 max) versus passive recovery during a 15-second on, 15-second off HIIT sequence to exhaustion.
  • Passive recovery allowed subjects to double their exhaustion time due to higher oxyhemoglobin saturation and lower metabolic rates, compared to active recovery.
  • Performing more high-intensity work efforts likely leads to better adaptations. Therefore, passive recovery may be more beneficial.

VO2 and Deoxyhemoglobin During Active vs. Passive Recovery

  • Figure 4.6: Mean VO2 and deoxyhemoglobin during six all-out sprints with 21 seconds of active (AR) or passive (PR) recovery.
    • VO2 uptake is higher for the AR group.
    • Max speed and stride frequency were maintained better for the PR group.
  • Maintaining speed and stride frequency during the training session suggests passive recovery might be better.

Influence of Shortened Duration and Active Recovery

  • Panel A: Anaerobic work capacity is well-managed.
  • Panel B: Shortened recovery duration is insufficient to recover anaerobic work capacity substantially.
  • Panel C: Active recovery duration (heightened metabolic rate) reduces the speed of anaerobic work capacity recovery.

Number of Intervals in a Series

  • Panel A: Anaerobic work capacity is maintained (e.g., 2 x 4-minute bouts separated by a single series recovery period).
  • Panel B: Progression to a more taxing session.
  • Panel C: Alternates to sessions A where all series are put together, causing a high amount of fatigue.

Between-Series Recovery Intensity and Duration

  • Panel A: Passive and prolonged between-series recovery enhances recovery.
  • Panel B: Higher intensity between-series recovery (active recovery) results in less recovery and restoration of anaerobic work capacity.
  • Panel C: Shortened between-series recovery duration lowers between-series recovery and anaerobic work capacity.

Considerations for HIIT Programming

  • Consider the sport, athlete profile, the place of the training session amongst other training parameters, and phase of training.
  • Neuromuscular Load:
    • If yes: Program one way.
    • If no/low: Consider the modality.

Environmental Conditions

  • Heat:
    • Impacts body temperature, sweat rate, plasma volume, heart rate, RPE, glycolysis, muscle recruitment, internal/external load ratios, central drive.
    • Influences heat shock proteins (adaptations).
    • Decreases prolonged exercise and repeated sprint performance.
  • Hypoxia:
    • Decreases muscle and cerebral oxygenation.
    • Increases heart rate for a given workload and RPE, glycolysis rates.
    • Increases hypoxic-inducible factor 1-alpha (HIF-1alpha) signaling.
    • Increases internal and external load ratio.
    • Decreases central neural drive.
    • Decreases prolonged exercise or repeat sprint performance.

Nutritional Impact

  • Normal environmental and nutritional conditions = typical HIT responses.
  • Normal environment + poor nutrition/low glycogen availability = increased AMPK signaling and fat oxidation.
  • Caffeine may improve session work capacity.
  • Heat: Decreases session mechanical load.
  • Fluid restriction: Altered plasma volume responses.
  • Hypoxia: Decreased session mechanical load, increased HIF-1alpha signaling.

Larsson Boucher Model for HIT Programming

  • Shift from "HIT weapon selection" thinking.
  • Ask: What do you want from the HIT session (HIT type and target)?
  • How do you achieve it (format weapon)?
  • Adjust variables to hit your targets before creating the training session.

HIIT Types and Parameters

  • Long Intervals (Types 3 & 4):
    • Intensity: 80-85% of velocity of intermittent fitness test; 95-100% of velocity/power of incremental fitness test.
    • Work duration: 2-5 minutes per rep.
    • Recovery: 1-4 minutes (shorter = passive; longer = ~45% velocity intermittent fitness test).
  • Short Intervals (Types 1, 2, 3, & 4):
    • Intensity: 90-105% of velocity of intermittent fitness test; 101-120% of final velocity of test.
    • Work duration: 10-60 seconds per effort.
    • Recovery: 10-60 seconds (shorter = passive; longer = ~45% velocity intermittent fitness test).
  • Repeated Sprint Intervals (Types 3 & 4):
    • Intensity: All out.
    • Work duration: 3-10 seconds per rep.
    • Recovery: 15-60 seconds (shorter = passive; longer = ~45%).
  • Repeated Sprint Interval (Type 5):
    • Intensity: All out.
    • Duration: 20-30 seconds.
    • Recovery: 1-4 minutes (passive).
  • Game-Based HIT Format (Types 2, 3, & 4):
    • Self-selected or game-play-related.
    • Manipulate number of players, field size, or task constraints.
    • Work bouts: 2-5 minutes.
    • Recovery: 1:30-2 minutes (passive).
    • Variability of response due to gameplay nature.