Try one of these protocols the next time you want to challenge yourself.
1. Helgerud HIITHelgerud, et al., Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc, 39(4):665-71., 2007.
Studied 40 men, 4 groups:
Found that those working at 90-95% of max heart rate increased VO2max more compared with those who did more moderate exercise.
Try this “Helgerud” workout:
FOUR min of running near top of threshold with 3 min jog recovery= 28 min.
Benefits:
- HIIT increased VO2max more than LSD and LT.
- 15x15 = 5.5% ↑ V02
- 4 x 4 = 7.2% ↑ V02
FOUR min of running near top of threshold with 3 min jog recovery= 28 min.
Benefits:
- HIIT increased VO2max more than LSD and LT.
- 15x15 = 5.5% ↑ V02
- 4 x 4 = 7.2% ↑ V02
2. Perry HIIT
Perry, Heigenhauser, Bonen, Spiet, High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Appl Physiol, Nutr Metab, 33(6):1112, 2008.Studied untrained men & women for six weeks. 10 x 4 min intervals at 90% VO2 peak, 2 min rest, 3 days/week.
Results:
- Reduced break down of glycogen (more fat being used)
- Reduced lactate accumulation
- Increased fat oxidation at 60% of pre-training VO2 peak.
- Training power output increased by 21% and VO2 peak increased by 9%.
Perry, Heigenhauser, Bonen, Spiet, High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Appl Physiol, Nutr Metab, 33(6):1112, 2008.Studied untrained men & women for six weeks. 10 x 4 min intervals at 90% VO2 peak, 2 min rest, 3 days/week.
Results:
- Reduced break down of glycogen (more fat being used)
- Reduced lactate accumulation
- Increased fat oxidation at 60% of pre-training VO2 peak.
- Training power output increased by 21% and VO2 peak increased by 9%.
Try this Perry Work-out:
4 mins Cycling/Rowing at 90% Max HR, 10 times, 2 min easy cycling/rowing recovery=58 mins
