Continuous vs. interval training: a review for the athlete and the coach

Area of Science:

• Sports Physiology
• Exercise Science

Background:

• Endurance athletes require optimized training strategies to maximize competitive potential.
• Understanding the physiological effects of different training modalities is crucial for performance enhancement.

Purpose of the Study:

• To elucidate the distinct physiological benefits of continuous submaximal training and high-intensity interval training.
• To provide recommendations for comprehensive year-round training programs aimed at improving endurance and anaerobic threshold.

Main Methods:

• Review of physiological adaptations to continuous submaximal endurance training.
• Analysis of physiological adaptations to high-intensity interval training.
• Discussion of the integration of both training types for optimal athletic development.

Main Results:

• Continuous submaximal training primarily benefits the oxygen transport system.
• High-intensity interval training significantly impacts muscle's structural and biochemical characteristics.
• Both training methods are essential for maximizing an endurance athlete's potential.

Conclusions:

• A combination of continuous and interval training is necessary for peak endurance performance.
• Training programs should strategically incorporate both modalities to target specific physiological systems.
• Recommendations are provided for year-round training and enhancing the anaerobic threshold.