Time Spent Near V˙O2max During Different Cycling Self-Paced Interval Training Protocols.

Area of Science:

• Exercise Physiology
• Sports Science
• Cardiovascular Training

Background:

• Self-paced interval training allows cyclists to modulate intensity.
• Optimizing training protocols is key to maximizing physiological adaptations.
• Understanding time spent near maximal oxygen uptake (V˙O2max) is crucial for performance.

Purpose of the Study:

• To compare time spent near V˙O2max across four distinct self-paced interval training protocols.
• To investigate the impact of varying work durations and recovery periods on physiological responses.

Main Methods:

• Eleven cyclists completed four randomized interval training sessions with different work-to-recovery ratios (4:1 and 2:1).
• Work intervals were 4 or 8 minutes, with active recovery periods of 1, 2, or 4 minutes.
• Key metrics included time spent at 90-94% (t90V˙O2max), ≥95% (t95V˙O2max), and 90-100% V˙O2max (tV˙O2max), alongside power output and heart rate.

Main Results:

• The 8/4 session yielded higher absolute time near V˙O2max compared to 8/2 and 4/1 protocols.
• The 4/2 protocol resulted in greater relative time near V˙O2max than 4/1 and 8/2 protocols.
• The 4/2 session also produced the highest mean power output among all tested protocols.

Conclusions:

• Self-paced interval training, utilizing 4- and 8-minute work periods, effectively elicits significant time near V˙O2max.
• Protocols featuring a 2:1 work-to-recovery ratio (4/2 and 8/4) are suggested for prioritizing the maximization of time spent near V˙O2max.
• These findings offer valuable insights for designing effective interval training programs for cyclists.