The effects of high-intensity interval training in well-trained rowers

Several recent studies have reported substantial performance and physiological gains in well-trained endurance runners, swimmers, and cyclists following a period of high-intensity interval training (HIT). The aim of the current study was to compare traditional rowing training (CT) to HIT in well-trained rowers.

Subjects included 5 male and 5 female rowers (mean +/- SD; age = 19 +/- 2 y; height = 176 +/- 8 cm; mass = 73.7 +/- 9.8 kg; Vo2peak = 4.37 +/- 1.08 L.min-1). Baseline testing included a 2000-m time trial and a maximal exercise test to determine Vo2peak, 4-min all-out power, and 4 mmol.L-1 blood lactate threshold. Following baseline testing, rowers were randomly allocated to HIT or CT, which they performed seven times over a 4-wk period. The HIT involved 8 x 2.5-min intervals at 90% of the velocity maintained at Vo2peak, with individual recoveries returning to 70% of the subjects' maximal heart rate between intervals. The CT intensity consisted of workloads corresponding to 2 and 3 mmol.L-1 blood lactate concentrations. On completion of HIT or CT, rowers repeated the testing performed at baseline and were then allocated to the alternative training program and completed a crossover trial.

HIT produced greater improvements in 2000-m time (1.9 +/- 0.9%; mean +/- SD), 2000-m power (5.8 +/- 3.0%), and relative Vo2peak (7.0 +/- 6.4%) than CT.

Four weeks of HIT improves 2000-m time-trial performance and relative Vo2peak in competitive rowers, more than a traditional approach.