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Block Training With Moderate- or High-Intensity Intervals Both Improve Endurance Performance in Well-Trained

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Summary
This summary is machine-generated.

Moderate-intensity interval training (MIT) and high-intensity interval training (HIT) both enhance cycling performance, with MIT showing greater improvements in lactate threshold power and efficiency. Both training types effectively boost maximal aerobic power in cyclists.

Keywords:
cycling performanceendurance traininghigh‐intensity interval trainingthreshold trainingtraining intensity

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Cycling Performance

Background:

  • Interval training is a common method for improving aerobic and anaerobic capacity in athletes.
  • Comparing moderate-intensity interval training (MIT) and high-intensity interval training (HIT) provides insights into specific physiological adaptations.
  • Well-trained cyclists represent a population where training adaptations may require specific intensity and duration protocols.

Purpose of the Study:

  • To compare the effects of a 1-week block of MIT versus HIT on performance indicators in well-trained cyclists.
  • To determine if specific training intensities and durations elicit differential adaptations in power output and efficiency.

Main Methods:

  • Twenty-two well-trained cyclists (1 female, 21 male) participated in a crossover study.
  • Participants completed either a MIT block (6 sessions over 7 days) or a HIT block (5 sessions over 6 days).
  • Performance testing included 15-min maximal power output (PO15min), 10-sec sprint power (PO10sec), and power at 4 mmol·L−1 blood lactate (PO4mmol).

Main Results:

  • Both MIT and HIT blocks significantly improved PO15min, with no significant difference between training types.
  • MIT induced a significantly greater improvement in PO4mmol compared to HIT, indicating enhanced lactate threshold.
  • MIT also led to a significantly larger increase in %V̇O2max at PO4mmol, suggesting improved efficiency at higher intensities.

Conclusions:

  • Both MIT and HIT blocks are effective in improving endurance performance determinants and maximal aerobic power in cyclists.
  • MIT may offer specific advantages for improving lactate threshold and exercise efficiency compared to HIT.
  • Training intensity and duration influence specific physiological adaptations, suggesting tailored interval training protocols can optimize performance.