ULTRA-SHORT TRAINING INTENSITIES SHOULD NOT EXCEED 100% VO2max FOR AEROBIC ADAPTATION
Billat, V. L., Lawinski, J., Bocquet, V., Chassaing, P., Demarle, A., & Koralsztein, J. P. (2001). Very short (15s - 15s) interval-training around critical velocity allows middle-aged runners to maintain VO2max for 14 minutes. International Journal of Sports Medicine, 22, 201-208.
Middle-aged trained male runners (N = 7; 51+6 yr) performed three different short-interval training protocols: a) alternating 15-s runs at 90% VO2max with 15-s runs at 80% VO2max; b) alternating 15-s runs at 100% VO2max with 15-s runs at 70% VO2max; and c) alternating 15-s runs at 110% VO2max with 15-s runs at 60% VO2max. The average intensity in the intervals was 85% VO2max.
Protocols A and B allowed the athletes to spend twice as long (14-min) at VO2max than did protocol C (7-min). Protocols A and B, also had lower final lactate levels (9 mmol) than C (11 mmol).
Implication. Alternating ultra-short interval training intensities of 90-80% VO2max or 100-70% VO2max provided greater volumes of training at the highest level of oxygen consumption than did a 110-60% protocol. Thus, for the greatest maximal aerobic training stimulation, work intensity should not exceed 100% VO2max when ultra-short interval training is employed.
Return to Table of Contents for this issue.