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A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
High-Intensity Interval Training and Sprint-Interval Training in National-Level Rowers
Kirstie Jodie Turner1, David Bruce Pyne1, Julien D Périard1
1Research Institute for Sport and Exercise, University of Canberra, Canberra, ACT, Australia.
Eight high-intensity interval training sessions significantly improved rowing performance in national-level athletes. Further training yielded minimal gains, suggesting training dose is more critical than method.
Area of Science:
- Sports Science
- Exercise Physiology
- Rowing Performance
Background:
- High-intensity training is crucial for athletic performance.
- Optimizing training methods for elite rowers requires investigation.
- Understanding the dose-response relationship in high-intensity interval training is key.
Purpose of the Study:
- To compare the effects of two high-intensity training protocols on 2,000m rowing ergometer performance.
- To assess improvements in rowing time trial and maximal power output.
- To determine the impact of training volume on performance adaptations.
Main Methods:
- 24 national-level rowers (17 male, 7 female) participated in a feasibility study.
- Two groups completed 16 high-intensity ergometer sessions over two 3-week periods.
- Training protocols included high-intensity interval training-sprint-interval training (HIIT-SIT) and sprint-interval training-HIIT (SIT-HIIT).
Main Results:
- Both groups showed significant improvements in 2,000m time and 4-min all-out performance after 8 sessions.
- HIIT-SIT demonstrated greater improvements in submaximal heart rate compared to SIT-HIIT.
- Net improvements in 2,000m time were -2.5% for HIIT-SIT and -2.2% for SIT-HIIT.
Conclusions:
- Eight high-intensity training sessions effectively enhance 2,000m ergometer rowing performance.
- Additional training sessions beyond eight yielded diminishing returns.
- The volume of high-intensity training appears more influential than the specific training method.
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