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How Does Interval-Training Prescription Affect Physiological and Perceptual Responses?

Stephen Seiler, Øystein Sylta

    International Journal of Sports Physiology and Performance
    |January 5, 2017
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    High-intensity interval training (HIIT) with shorter work bouts and reduced accumulated work duration (AWD) leads to higher perceived exertion in cyclists. Shorter HIIT sessions prescribed at maximal effort feel harder, impacting training choices.

    Keywords:
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    Area of Science:

    • Exercise Physiology
    • Sports Science
    • Training Methodology

    Background:

    • High-intensity interval training (HIIT) is a popular training method.
    • Prescribing maximal effort in HIIT is common, but responses may vary.
    • Understanding physiological and perceptual responses to different HIIT structures is crucial.

    Purpose of the Study:

    • To compare physiological responses and perceived exertion in well-trained cyclists across three HIIT protocols.
    • To investigate the impact of varying work-bout and accumulated durations on training intensity and perceived effort.
    • To determine if 'maximal session effort' yields consistent perceived exertion across different HIIT structures.

    Main Methods:

    • 63 well-trained cyclists completed 12 weeks of HIIT, performing 8 sessions of each of three protocols (4x16 min, 4x8 min, 4x4 min) with 2-min recovery.
    • Physiological data (power output, heart rate, blood lactate) and perceptual data (Rating of Perceived Exertion - RPE, session RPE - sRPE) were collected.
    • Data from over 1400 training sessions were analyzed to compare responses.

    Main Results:

    • HIIT sessions were performed at progressively higher relative intensities (95% to 117% of 40-min TT power) and peak heart rates (89% to 94% HRpeak) as work duration decreased.
    • Blood lactate concentrations increased significantly with shorter work durations (4.7 to 12.7 mmol/L).
    • Despite maximal effort prescription, RPE and sRPE increased significantly with decreasing accumulated work duration, with 61% of 4x4 min sessions reaching maximal RPE (19-20) versus only 8% of 4x16 min sessions.

    Conclusions:

    • Within the studied HIIT range, reduced accumulated work duration, even when prescribed at maximal effort, is associated with higher acute and post-exercise perceived exertion.
    • These findings suggest that shorter, high-intensity intervals may be perceived as more demanding than longer intervals at the same prescribed maximal effort.
    • The results have significant implications for tailoring HIIT prescription choices to optimize training load and athlete experience.