One of the most used and popular workout that can be done on the bike or on the run consists of doing 30s intervals at high intensity followed by 30s of rest and then repeating for a given number of reps.
📊 What the data says: This type of training has proven overtime to increase your aerobic capacity. Other than the time advantage and the break of monotony that this type of workout provides, there’s evidence that doing repeated 30s sprints allow a higher recruitment of muscle fibers (Dudley, Abraham, & Terjung, 1982). That will elicit higher oxidative enzyme adaptations in type II muscle compared to low intensity endurance training (Bailey, Wilkerson, DiMenna, & Jones, 2009). When intensity exceeds Vo2 peak, the oxidative capacity of type IIx muscle fibers will also increase (Dudley et al., 1982).
📈Intensity and progression: The goal of this workout is to really tax your aerobic system and work at a supra-maximal intensity so aim for at least 120%-140% of FTP or 90-100% of your max heart rate. As you get fitter, you will have to add to do more reps and sets to make sure you are challenging yourself. Eventually, you can extend the interval time to 1min,2min or even 5min intervals.
📚Take-home message: Really high intensity intervals can greatly benefit aerobic performance by recruiting more muscle fibers. The timing of this type of training in a training plan will depend of the specific goal of the athlete and where they are within their training year. However, any athletes should keep a minimum of high intensity work year round. This type of training can also be an efficient session for people that just want to get in shape or maintain their fitness without doing long hours on the treadmill.
1.Bailey, S. J., Wilkerson, D. P., DiMenna, F. J., & Jones, A. M. (2009). Influence of repeated sprint training on pulmonary O 2 uptake and muscle deoxygenation kinetics in humans. Journal of Applied Physiology, 106(6), 1875–1887.
2.Dudley, G. A., Abraham, W. M., & Terjung, R. L. (1982). Influence of exercise intensity and duration on biochemical adaptations in skeletal muscle. Journal of Applied Physiology, 53(4), 844–850.
Yo, new KICKR who dis? So after 4 years and somewhere north of 1000 hours of faithful service I’ve retired my original first gen KICKR and replaced it with a fresh 2018 model. To say @wahoofitness has been instrumental in my performance as a racer would be an understatement. If you have the desire to get faster and you have the means, it’s hard to argue that ERG training isn’t effective. Also shouts to @trainerroad who I’ve used just about 4 years also. #unlearnpavement#midsouthgravel#trainerroad#wahooligan
Attempted an FTP ramp test today, but fell a bit short of expectations. Perhaps I'm still recovering from last Sunday's 4hr15min workout, shown here, and appropriately called 'Disaster' 😭 🤣. December 15th is Trainerroad Worldwide Disaster Day TRWWDD, now it's your turn!
A smart trainer is probably one of the best investments you can make to improve your triathlon fitness. Especially in the cold winter months here in Canada.
A smart trainer allows you to:
-Have quality workouts
-Increase training consistency
-Allows you to have interactive training sessions with different platforms (zwift, trainerroad, etc)
-Can be boring for some people
-Rate of perceived exertion can be higher
I had to share my morning sweat 💦 puddle. Pretty sure Trainer Road tried to destroy me today. It was aggressive and rewarding....I felt great after. Lol..and can only imagine how strong this plan is going to make me. #trainerroad#ridelikeagirl#sweatfest