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High intensity training

How red-hot interval training fires up performance in seasoned...

in High intensity training

Use a blend of these interval training techniques for maximum endurance gains High-intensity interval training is known to boost endurance performance, but not much is known about which type of high-quality interval training produces the largest performance gains, especially in well-trained athletes. The optimal intensity and duration of intervals, as well as the length of... MORE

Aerobic system: interval training to improve fitness

in High intensity training

You can vary the intensity, the work period and the rest period but which combination is most effective? Interval training is a well-known method for improving fitness. Technically, it is defined as high-intensity intermittent exercise. In an interval session, high-intensity periods of work are interspersed with rest intervals. In this way athletes can cover more... MORE

Increasing speed: short intervals

in High intensity training

Athletes use short intervals to increase speed, add variety to their workouts, and improve anaerobic power and lactic-acid tolerance, but short-interval sessions aren’t without problems One of the key short-interval puzzlers is finding the combination of intensity, work-interval length and recovery-interval duration which will have the greatest impact on fitness. Fortunately, scientists at the University... MORE

Emergency training – cycling training

in High intensity training

If you need to get into competitive shape fast, follow the example of these South African cyclists Most athletes have a ‘base-building’ period during their training year, during which their intensity of exercise is kept fairly moderate while their volume (number of minutes or miles per week of training) is gradually increased. The purpose of... MORE

V02max training programmes

in High intensity training

If you want to win, train at a high percentage of VO2max The world’s leading work physiologists agree that about one-third of the total weekly mileage should be devoted to work between 80 and 100 per cent of V02max. All this is very well, but supposing the athlete has never raced many of these distances... MORE

Lactate: How to boost lactate threshold and why it...

in High intensity training

Interestingly enough, research has also indicated that strength training (in the form of ‘circuits’ of various exercises) might have a positive impact on LT. In research carried out at the University of Maryland, 10 individuals participated in a 12-week strength-training programme, while a control group of eight subjects avoided strengthening activities. The strength trainees carried... MORE

Anaerobic performance testing

in High intensity training

Here’s a new running-based test of anaerobic performance for which you need only a stopwatch and a calculator The Running-based Anaerobic Sprint Test (RAST) has been developed at the University of Wolverhampton as a sports-specific anaerobic test. It is similar to the Wingate ANaerobic 30 cycle Test (WANT) in that it provides coaches with measurements... MORE

Interval program training

in High intensity training

To make your workouts more realistic, you should aim to trim down the recoveries In training, sometimes the most important thing is not what you actually do – if you’re a runner, your 1200-metre intervals at 95-per cent effort, your hill surges at 5-K intensity, your controlled tempo runs at just under 10-K speed, or... MORE


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