Self-pacing in interval training: a teleoanticipatory approach

Area of Science:

• Exercise Physiology
• Sports Science
• Psychophysiology

Background:

• Interval training is a cornerstone of athletic conditioning.
• Optimizing work and rest periods is crucial for maximizing training benefits.
• Current methods for self-regulating interval training intensity and recovery vary.

Purpose of the Study:

• To evaluate if combining Rating of Perceived Exertion (RPE) and a novel Perceived Readiness (PR) scale enhances interval training performance.
• To compare the efficacy of RPE + PR with traditional Heart Rate (HR) and Work to Rest Ratio (WR) strategies.

Main Methods:

• Eleven competitive male runners performed outdoor interval track running.
• Training sessions were conducted using pre-set RPE, with PR guiding self-determined recovery.
• Performance was compared against minimum HR and WR conditions.

Main Results:

• No significant performance difference was observed between Work to Rest Ratio (WR) and Perceived Readiness (PR) conditions.
• Heart Rate (HR) trials resulted in significantly slower performances compared to both WR and PR.
• Perceived Readiness (PR) trials demonstrated significantly shorter recovery durations than WR conditions.

Conclusions:

• The concurrent use of RPE and PR scales is an effective psychophysiological strategy for self-regulating interval training.
• This approach facilitates optimal performance by enabling athletes to self-determine both work intensity and recovery duration.
• RPE and PR offer a practical method for enhancing interval training efficiency, particularly in minimizing recovery time.