Improved athletic performance in highly trained cyclists after interval training

Abstract

This study determined whether a 4-wk high-intensity interval training program (HIT) would improve the 40-km time trial performances (TT40) of 8 competitive cyclists (peak O2 uptake 5.2 +/- 0.4 I.min-1) with a background of moderate-intensity endurance training (BASE). Before intervention, all cyclists were tested on at least three separate occasions to ensure that their baseline performances were stable. In these tests, peak sustained power output (PPO) was measured during a progressive exercise test, muscular resistance to fatigue was determined during a timed ride to exhaustion at 150% of PPO (TF150), and a TT40 was performed on a cycle-simulator. The coefficient of variation for all baseline tests was < 1.7 +/- 1.3% (mean +/- SD). Cyclists then replaced 15 +/- 2% of their approximately 300 km.wk-1 BASE training with HIT, which took place on 6 d and consisted of six to eight 5-min repetitions at 80% of PPO, with 60-s recovery between work bouts. HIT significantly improved TT40 (56.4 +/- 3.6 vs 54.4 +/- 3.2 min; P < 0.0001), PPO (416 +/- 32 vs 434 +/- 34 W; P < 0.01) and TF150 (60.5 +/- 9.3 vs 72.5 +/- 7.6 s; P < 0.01). The faster TT40 was due to a significant increase in both the cyclists' absolute (301 +/- 42 vs 326 +/- 43 W; P < 0.0001) and relative (72.1 +/- 5.6 vs 75.0 +/- 6.8% of PPO; P < 0.05) power output after HIT. These results indicate that a 4-wk program of HIT increased the PPO and fatigue resistance of competitive cyclists and improved their 40-km time trial performances.

Physiological And Performance Effects Of Crossfit

“…The researchers also reported an increase in exercise time to fatigue after two weeks, and an increase in performance in a 40 kilometer time-trial after four weeks. The authors stated that "the results of this study are similar to statements made in previous research that it may take around four weeks to see improvements due to HIIT training" (Lindsay, et al, 1996).…”

“…Improvements in aerobic and anaerobic capacity have been noted in previous studies that predominantly used high-intensity training (Bayati, et al, 2011;Lindsay, et al, 1996;Westgarth-Taylor, et al, 1997;Tabata, et al, 1996;Tabata, et al, 1997;Hottenrott, et al, 2010;Acevedo & Godfarb, 1989;Garber, et al, 2011;Midgley, et al, 2006). These studies have noted an improvement in aerobic capacity, anaerobic capacity, peak power output, peak sustained power, maximum blood lactate levels, and time to fatigue.…”

Effects of 4 Weeks High-Intensity Training on Running and Cycling Performance in Well-Trained Triathletes

“…31,32 The subjects who completed the HIIT cycling enhanced 16.6% for velocity, 3.5% for cadence but showed a reduction -1.2% for HR average. The change in velocity with Bike HIIT was similar to Lindsay et al 8 research that showed during a 40 km time trial the velocity average augmented 3.5% after 2 HIIT weeks. However, in the same study, absolute HR values during time trial were higher on post-HIIT test than pre-test (from 89.5±3.2% HR peak on pre-test to 91.6±3.1% on post-test).…”

“…However, in the same study, absolute HR values during time trial were higher on post-HIIT test than pre-test (from 89.5±3.2% HR peak on pre-test to 91.6±3.1% on post-test). 8 In our study, average HR in the Bike group showed a decrease of 6.4% at post-test. In the Lindsay et al 8 study, subjects were competitive cyclists but our study participants were triathletes with different sports backgrounds and level of performance.…”

“…6, 7 Lindsay et al 8 concluded that, in competitive cyclists, a 4-week program of HIIT increased peak sustained power output and fatigue resistance by ~5% and significantly improved 40 km time trial performance. In contrast, Acevedo and Goldfarb found no improvement in VO 2max in competitive long distance runners after 8 weeks of HIIT.…”