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Research > Theory to practice - Endurance training intensities and types: which are most effective?
Theory to practice - Endurance training intensities and types: which are most effective?
Issue: Volume 28 Number 1
Background
High-performance endurance athletes and coaches are always looking for the latest training tips and trying to work out what actually works to improve endurance performance. Recently, an extensive review was undertaken of important scientific studies that had examined the effects of high-intensity interval and resistance (weight) training on endurance performance and related physiological measures of competitive endurance athletes, such as maximum oxygen consumption (VO 2 max), anaerobic threshold, exercise economy and body weight.
Research
Two New Zealand sports scientists reviewed 22 relevant training studies and classified training as intervals (supramaximal at above VO 2 max speed for less than two minutes, maximal — at VO 2 max speed for 2–10 minutes, or submaximal — longer than ten minutes at or near anaerobic threshold pace) and resistance (including explosive, plyometrics and weights). They converted all effects on performance into per cent changes in mean power and included effects on VO 2 max, anaerobic threshold, exercise economy and body weight. All but one of the training studies was performed in non-competitive phases of the athletes’ programs, when there was otherwise little or no high-intensity training.
Findings
Endurance performance of the shortest durations was enhanced most (by approximately 4 per cent) by supramaximal (above VO 2 max speed for less than two-minute intervals) and explosive sport-specific resistance training (4–8 per cent). Endurance performance of the longest durations was enhanced most by intervals of maximal (at VO 2 max speed for 2–10 minutes) and supramaximal intensities (~6 per cent), but explosive resistance training had smaller effects (~2 per cent). Interval training achieved its effects by improvements of maximum oxygen consumption, anaerobic threshold and economy, whereas resistance training had benefits mainly on economy.
Coaches’ takeout
Sports science research has long shown that high-intensity intervals are of greatest benefit to endurance athletes, and that intensity is the key to enhanced performance in most if not all athletes. This current research strongly suggests that adding resistance training and sports-specific training at intensities at or above VO 2 max speed provides the key to enhanced endurance performance. The challenge for the coaches and sports scientists alike is to find that balance between doing this type of training, allowing time to adapt to that training, and finding the balance between high-intensity, moderate and low-intensity training, and where to periodise [author: meaning?] these and resistance training into the overall program. As in finding the balance in life, find this key and whoever finds it will make a million!
Reference
Paton, C and Hopkins , W 2004 , Sportscience , 8:25–40 (www.sportsci.org/jour/04/cdp.htm).
