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Short intervals induce superior training adaptations compared with long intervals in cyclists – An effort‐matched approach
Author(s) -
Rønnestad B. R.,
Hansen J.,
Vegge G.,
Tønnessen E.,
Slettaløkken G.
Publication year - 2015
Publication title -
scandinavian journal of medicine and science in sports
Language(s) - English
Resource type - Journals
SCImago Journal Rank - 1.575
H-Index - 115
eISSN - 1600-0838
pISSN - 0905-7188
DOI - 10.1111/sms.12165
Subject(s) - training (meteorology) , confidence interval , cycling , medicine , physical medicine and rehabilitation , geography , meteorology , archaeology
The purpose of this study was to compare the effects of 10 weeks of effort‐matched short intervals ( SI ; n = 9) or long intervals ( LI ; n = 7) in cyclists. The high‐intensity interval sessions ( HIT ) were performed twice a week interspersed with low‐intensity training. There were no differences between groups at pretest. There were no differences between groups in total volume of both HIT and low‐intensity training. The SI group achieved a larger relative improvement in VO 2max than the LI group (8.7% ± 5.0% vs 2.6% ± 5.2%), respectively, P ≤ 0.05). Mean effect size ( ES ) of the relative improvement in all measured parameters, including performance measured as mean power output during 30‐s all‐out, 5‐min all‐out, and 40‐min all‐out tests revealed a moderate‐to‐large effect of SI training vs LI training ( ES range was 0.86–1.54). These results suggest that the present SI protocol induces superior training adaptations on both the high‐power region and lower power region of cyclists' power profile compared with the present LI protocol.