Interval Training Part 1
Transcript of Interval Training Part 1
Interval Training Part 1 3/2 | Dean Golich
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Optimized Prescription
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Range and limits
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Aerobic Tracking
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Fatigue Resistance
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PD after KJ of work
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DID YOU GET VOLUME OF INTENSITY RIGHT?
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Targeted Physiological Systems
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Metabolic
• Splitting of stored Phosphagens
• Non-aerobric breakdown of Carbohydrate
(glycolytic)
• Breakdown of carbohydrates and fats aerobically
– Contribution of 3 systems
– Neuromuscular load
– musculoskeletal strain
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Target Training
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Physiological Adaptations
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Fuel For Interval Time
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Fuel With Intensity and Time
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High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin
Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338
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Interval Training/High Intensity
Interval Training
Alternating Periods of Relatively
Intense Exercise Interspersed by
Periods of Complete Rest or Lower
Intensity Exercise for Recovery (Martin
Gibala)
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Indication of Endurance Capacity
(Mitochondria)
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Buffering Capacity
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Recovery from Shorter HIT
• Skeletal muscle phosphocreatine recovery in exercise-trained
humans is dependent on O2 availability
Luke J. Haseler, Michael C. Hogan and Russell S. Richardson J Appl
Physiol 86:2013-2018, 1999
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General Interval Design
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High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin
Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338
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Individual Variability
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Correlations of individual responses following 3 weeks of END and SIT.
Bonafiglia JT, Rotundo MP, Whittall JP, Scribbans TD, Graham RB, et al. (2016) Inter-Individual Variability in the Adaptive Responses to Endurance and Sprint Interval Training: A Randomized Crossover Study. PLOS ONE 11(12): e0167790. doi:10.1371/journal.pone.0167790 http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0167790
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Fig 4. Individual patterns of response following three weeks of training.
Bonafiglia JT, Rotundo MP, Whittall JP, Scribbans TD, Graham RB, et al. (2016) Inter-Individual Variability in the Adaptive Responses to Endurance and Sprint Interval Training: A Randomized Crossover Study. PLOS ONE 11(12): e0167790. doi:10.1371/journal.pone.0167790 http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0167790
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Interval Structure “Reality”
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• The Effect of Different High-Intensity Periodization Models on Endurance Adaptations
• KYSTEIN SYLTA1, ESPEN TKNNESSEN2, DANIEL HAMMARSTRO¬M3, JKRGEN DANIELSEN4, KNUT SKOVERENG4,TROELS RAVN1, BENT R. RKNNESTAD3,
KYVIND SANDBAKK4, and STEPHEN SEILER1 28
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Different Interval Training on TT Performance
TABLE 1. A summary of the five
interval-training protocols.
Copyright © 2017 Medicine & Science in Sports & Exercise. Published by Lippincott Williams & Wilkins. 29
Effects of different interval-training
programs on cycling time-trial
performance
STEPTO, NIGEL K.; HAWLEY, JOHN
A.; DENNIS, STEVEN C.; HOPKINS,
WILL G.
Medicine & Science in Sports &
Exercise. 31(5):736-741, May 1999.
doi:
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Percentage Change in 40km TT
Figure 2-Percentage change in 40-km
time-trial speed (upper panel), peak
sustained power output (middle panel),
and 25-kJ sprint power (lower panel)
after the five interval-training programs.
Copyright © 2017 Medicine & Science in Sports & Exercise. Published by Lippincott Williams & Wilkins. 30
Effects of different interval-training
programs on cycling time-trial
performance
STEPTO, NIGEL K.; HAWLEY, JOHN
A.; DENNIS, STEVEN C.; HOPKINS,
WILL G.
Medicine & Science in Sports &
Exercise. 31(5):736-741, May 1999.
doi:
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High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin
Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338
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High-Intensity Interval Training, Solutions to the Programming Puzzle Part I: Cardiopulmonary Emphasis Martin
Buchheit • Paul B. Laursen Sports Med (2013) 43:313–338
Intensity
Duration
Recovery Intensity
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12x50/10 110% Mftp 12min
10x4020 120% Mftp 10min
8x30/30 150% Mftp 8min
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