Rushall, B. S. (1999). Programming considerations for physical conditioning (page 2.3). Spring Valley, CA: Sports Science Associates

Ultra-short interval training. This form of training is based on the principle that sufficiently short intervals of intense work do not produce lactic acid accumulation. It is appropriate for developing alactacid and aerobic endurance and provides the opportunity for specific skill training at competition intensity. It is used for training phases where specific training is important. When this work is alternated with short rest periods, it is possible to complete a large amount of training at competition quality. For example, a 1:1 work/recovery ratio of periods totaling 20 seconds can be sustained in trained swimmers at 200-meter competition quality for at least 30 minutes. However, when the same work/recovery ratio is maintained but the duration of the task is increased to 1 minute, performance deteriorates quite noticeably in the latter half of the task. Ultra-short intervals do not produce lactic acid accumulation. It is when lactic acid accumulates that fatigue becomes devastating and adequate recovery then takes a markedly greater proportion of time.

Examples of ultra-short training stimuli for swimmers are:

In these examples, the swimmer starts every repetition on a 20-second interval, the rest period being that time remaining from 20 seconds after each effort.

Implication. This is the best form of training for developing competition specific aerobic adaptation and neuromuscular patterning.

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