The Science And Application Of High Intensity Interval Training
The Science andApplication of High IntensityInterval TrainingSPRINZ CONFERENCE NOV 2019Dr. Dan PlewsHead of Physical Performance Emirates Team New ZealandLead Physiologist Canoe Racing New Zealand (Women's Program)AUT University Research Fellow
High-Intensity Interval Training
TOPICS1.What is High-Intensity Interval Training?2.Incorporating HIIT into a Concurrent Training Program.3.Physiological targets of HIIT.4.HIIT Prescriptions.5.HIIT Manipulations6.Take home points.
1. High-Intensity Interval Training?
Buchheit M, Laursen PB. High-intensity interval training,solutions to the programming puzzle: Part I:cardiopulmonary emphasis. Sports Med. 2013May;43(5):313-38. Buchheit M, Laursen PB. High-intensity interval training,solutions to the programming puzzle. Part II: anaerobicenergy, neuromuscular load and practical applications.Sports Med. 2013 Oct;43(10):927-54.
What is High-Intensity Interval Training (HIIT)?“Exercise consisting ofrepeated bouts ofhigh-intensity workperformed above thelactate threshold (aperceived effort of ‘hard’or greater) or criticalspeed/power,interspersed by periodsof low-intensity exerciseor complete rest”.
HIIT – Just one piece of the performance puzzle, but often animportant one
Athlete psychologicalstateDesired physiological objectivesFormat of the HIIT sessione.g. metabolism involved,amount of neuromuscular load,integration of sport-specific skills,cognitive load,volume and intensityTraining periodization-Daily plan-Micro cycle-Meso/macro cycle
Performance – Context isImportant
StrengthSpeedEndurance
StrengthSpeedEndurance
StrengthSpeedEndurance
StrengthSpeedEndurance
Relative Contribution of Physical Performance
Fitness Being fitter/faster can’t guarantee success Not being fit/fast enough can be a problem Skills Players interactions Game insights (decision making) Physical capacities:cope with the demands of the matchexecute their tactical roles efficientlyFit with the game model of the team
What is most important forperformance in your sport?
2. Incorporating HIIT into aConcurrent Training Program
Concurrent Training and the ‘Interference Effect’
Mechanisms for the ‘Interference Effect’
Bush J; Plews, DJ; Kilding, AE; Olen, R; and Laursen, PBUnder Review6 HrUpper BodyResistance21 HrHIIT 3 x 30” (12’)6 HrUpper BodyResistanceLIT (75’)21 HrLIT (75’)HIIT 3 x 30” (12’)
“These data suggestthat a standard RTsession minimallyimpacts the HRV ofelites athletes, but mayprime theirneuromuscular system,allowing them to betterperform quality HIITsessions on the sameday, rather than thefollowing day.
StrengthStrengthSpeedSpeedEnduranceEnduranceWhat is your priority?
3. Physiological Targets of HIIT
HIIT precision
4. HIIT Prescriptions
HIIT TYPES Short Intervals Long Intervals Repeated Sprint Training Sprint Interval Training Game-based Training
HIIT TYPES Short Intervals Long Intervals Repeated Sprint Training Sprint Interval Training Game-based Training
SHORT INTERVALS
LONG INTERVALS4-6 x 3’ @BEST POWER, 3’rest
SPRINT INTERVAL TRAINING6 x 20 sec MAX! 4 min recovery
REPEATED SPRINT TRAININGExample 5” Sprint/15” restX4-9reps
5. HIIT Manipulations.
HIIT MANIPULATION: PHYSIOLOGYIntervals take place at or above the anaerobicthreshold, and we have a finite capacity for totalwork in this zone, known as W’1 High-intensity intervals deplete W’ Rest allows W’ to be partially restored Fundamental HIIT manipulations – intervalintensity and duration, rest intensity and duration- dictate the depletion and recovery of W’, andtherefore the possible work output for theremainder of the session1Jones, A.M. & Vanhatalo, A. Sports Med 47(S1): 65-78, 2017
INCREASEIntensity ofrepDuration of repRecoverybetweenrepsDECREASEIntensity of repDuration of repRecovery between reps
6. Take home points.
TAKE HOME POINTS Context before Content! Placement of HIIT within a training plan is key. What is your priority? Physiological aspects such as aerobic, anaerobic and neuromuscular, can betargeted using different HIIT Types. Long intervals, short intervals, repeated sprint training and sprint intervaltraining all have differing physiological targets (context before content) However, all interval types can be manipulated to emphasize specificphysiological targets to some degree.
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Physiological aspects such as aerobic, anaerobic and neuromuscular, can be targeted using different HIIT Types. Long intervals, short intervals, repeated sprint training and sprint interval training all have differing physiological targets (context before content) However, all interval types can be manipulated to emphasize specific
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