Short or Long High Intensity Training

Study Overview
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Brief Summary
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To compare the effects of short and long high intensity interval training (HIT) conducted with the same total accumulated duration on physiological- and performance parameters during a 4-week training period.

Detailed Description
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Studies among elite athletes have documented the importance of large amounts of training volume in order to perform at a high level in endurance sports. It is also well documented that both low intensity training (LIT), moderate intensity training (MIT) and high intensity training (HIT) should be included in the overall training efforts. It is well documented that HIT has a positive effect on the aerobic endurance among both elite athletes and recreational athletes. Despite the fact that there is general agreement that HIT is an important part of the overall training, it is unclear how this part of the training should be organized in order to optimize the training effects. The adaptions of endurance performance seem to depend on both the intensity and the accumulated duration of the HIT sessions. Therefore, the aim of this study was to compare the effects of SI and LI training, including equal accumulated HIT duration, during a 4-week intervention period, conducted as 4x8-min with 2-min recovery periods, 4x(12x40/20-sec) with 2-min recovery periods and 4x(8x40/20-sec) with 2-min recovery periods, in different physiological- and performance parameters among well-trained cyclists.

Official Title
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Aerobic Short or Long High Intensity Interval Training - Does it Matter

Conditions
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Sports Performance, Cycling, Well-trained Athletes

Intervention / Treatment
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* Other: Training effects on aerobic output


Participation Criteria
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Eligibility Criteria
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Inclusion Criteria: male < 40 years, peak oxygen uptake (VO2peak) > 55 ml.kg-1.min-1, training volume >3 sessions per week (within cycling) absence of disease and injuries. Exclusion Criteria: disease/injuries frequent absence of HIT sessions during the period.

Ages Eligible for Study
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Minimum Age: 18 Years
Maximum Age: 40 Years

Sexes Eligible for Study
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Male

Accepts Healthy Volunteers
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Accepts Healthy Volunteers

Study Plan
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How is the study designed?
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Design Details

Primary Purpose: Other
Allocation: Randomized
Intervention Model: Parallel Assignment
Masking: Single


Arms and Interventions

| Participant Group/Arm | Intervention/Treatment |
| --- | --- |
| Other: 4x8 min<br>4x8-min intervals with 2-min recovery periods. The same accumulated duration of these three interval groups means that the total interval time is the same for each group: 4x8-min = 32 min | Other: Training effects on aerobic output<br>* The cyclists were allowed to perform ad libitum low intensity (LIT) in addition to high intensity (HIT) sessions that were determined to each group. The cyclists completed 12 supervised HIT sessions during the intervention period, three HIT sessions per week with at least 48 hours between each HIT-session. All HIT sessions were performed as supervised group training sessions. Each HIT session started with an individual 30 minutes' warm up at low intensity (55-70% HRmax) interspersed by freely chosen progressive sprints. For all groups the power output during the recovery periods was 50 % of the power output used during work intervals. The cyclists in all groups were instructed to perform each interval session at their maximal sustainable intensity. Each session ended with 15-20 minutes' cool down (55-70% HRmax). All HIT sessions were supervised and performed in groups on the University of Agder's (UiA) premises at Spicheren fitness center in Kristiansand.<br>|
| Other: 4x(8x40/20s)<br>4x(12x40/20-sec) intervals with 2-min recovery periods The same accumulated duration of these three interval groups means that the total interval time is the same for each group:4x(12x40/20-sec) = 32 min if the 20-sec recovery is not included in the total time of HIT | Other: Training effects on aerobic output<br>* The cyclists were allowed to perform ad libitum low intensity (LIT) in addition to high intensity (HIT) sessions that were determined to each group. The cyclists completed 12 supervised HIT sessions during the intervention period, three HIT sessions per week with at least 48 hours between each HIT-session. All HIT sessions were performed as supervised group training sessions. Each HIT session started with an individual 30 minutes' warm up at low intensity (55-70% HRmax) interspersed by freely chosen progressive sprints. For all groups the power output during the recovery periods was 50 % of the power output used during work intervals. The cyclists in all groups were instructed to perform each interval session at their maximal sustainable intensity. Each session ended with 15-20 minutes' cool down (55-70% HRmax). All HIT sessions were supervised and performed in groups on the University of Agder's (UiA) premises at Spicheren fitness center in Kristiansand.<br>|
| Other: 4x(12x40/20s)<br>4x(8x40/20-sec) intervals with 2-min recovery periods The same accumulated duration of these three interval groups means that the total interval time is the same for each group: 4x(8x40/20-sec) = 32 min if the 20-sec recovery is included in the total time of HIT | Other: Training effects on aerobic output<br>* The cyclists were allowed to perform ad libitum low intensity (LIT) in addition to high intensity (HIT) sessions that were determined to each group. The cyclists completed 12 supervised HIT sessions during the intervention period, three HIT sessions per week with at least 48 hours between each HIT-session. All HIT sessions were performed as supervised group training sessions. Each HIT session started with an individual 30 minutes' warm up at low intensity (55-70% HRmax) interspersed by freely chosen progressive sprints. For all groups the power output during the recovery periods was 50 % of the power output used during work intervals. The cyclists in all groups were instructed to perform each interval session at their maximal sustainable intensity. Each session ended with 15-20 minutes' cool down (55-70% HRmax). All HIT sessions were supervised and performed in groups on the University of Agder's (UiA) premises at Spicheren fitness center in Kristiansand.<br>|

What is the study measuring?
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Primary Outcome Measures

| Outcome Measure | Measure Description | Time Frame |
| --- | --- | --- |
| Maximal oxygen uptake | VO2max | 4 weeks | 

Secondary Outcome Measures

| Outcome Measure | Measure Description | Time Frame |
| --- | --- | --- |
| Functional threshold power | FTP | 4 weeks | 
| Peak power output | PPO | 4 weeks | 

 Terms related to the study
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Keywords Provided by Centre Hospitalier Valida
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Cycling, endurance performance, intermittent exercise, maximal oxygen consumption, physiological adaptions, well-trained athletes