High-intensity training: a 14-minute recipe for success?

As we have pointed out in a number of recent SPB articles, the benefits of strength training for endurance performance cannot be overstated. Most obvious of these is that when muscles become stronger and more resilient, not only are endurance athletes better equipped to deliver occasionally needed bursts of power – for example, a sprint for the finish line or a mid-race burst to break away from the pack – but the risk of injury is also reduced.

However, strength training doesn’t just benefit strength and power; over the past 20 years or so, studies have demonstrated that when carried out on the lower body, strength training can also significantly boost muscle efficiency – more technically known as ‘muscle economy’ (see figure 1)^(1-5). Improved muscle economy is a vital component of endurance performance, allowing athletes to perform at a sub-maximal pace for less oxygen and energy cost, therefore reducing accumulated fatigue and boosting performance in long-distance events.

Figure 1: A few examples of study findings on strength training and muscle economy