High Intensity Interval Training and Periodization - Prof. Rønnestad

Invited Session at ECSS MetropolisRuhr 2017 "Strategies for Optimizing Elite Endurance Exercise Performance"

High Intensity Interval Training and Periodization
Rønnestad, B.R.
Inland Norway University of Applied Sciences

High intensity aerobic interval training (HIT) have been utilized for improving athletes` endurance performance for approximately a century. It is clear that HIT is an important part of endurance athletes` training program. Prescription of HIT contains a number of variables that can be manipulated in different ways resulting in different acute stimulus and subsequent different long-term adaptations. The main
variables are intensity and duration of work and relief intervals. In traditional endurance sports, like cycling, running and cross-country
skiing, usually longer intervals (4-6 min) are preferred before shorter intervals (e.g. 30 sec). Time above 90% of maximal oxygen consumption is one of the main acute variables used to optimize HIT. The first part of this presentation will focus on the effects of shorter and longer high intensity aerobic intervals on endurance performance in typical endurance sports. The last part focuses on how to organize
the HIT sessions on a weekly basis. In general, it can be argued that the traditional way of implementing HIT is to regularly perform ≈2 HIT
sessions per week interspersed with low and moderate intensity endurance training. However, it has lately been indicated that organizing the training in distinct blocks with selective focus on one or a few training stimulus, for example focusing on HIT, can be a good alternative for certain training periods in elite endurance athletes.