Interval training can improve endurance performance, recovery

Jyvaskyla Finland January 27 ANI Athletes train hard and work with their coaches to find methods and ways to improve their performance and results. A study conducted by the University of Jyvaskyla has shed light on how athletes can improve their performance.

The two-week blocks of low-intensity training and high-intensity interval training were compared in terms of performance and recovery. Both methods can improve endurance performance in recreational athletes after already two weeks when the training load is increased significantly from what the individual is used to.

The routine of distance runners consisted of a constant mix of low-intensity training and moderate to high-intensity training. It has been suggested that block periodization with a more focused training target within a single period may have its advantages.

In a recent study, block periodization was examined with a setting where participants either added the volume of low-intensity training by 70 per cent or performed 10 sessions of 6 x 3 min intervals 5 times week during the two week block. A short block of low- or high-intensity interval training seemed to be an effective method for recreational athletes.

Doctoral researcher Olli-Pekka Nuuttila, from the University of Jyvaskyla, said both groups improved their 3000 m running performance immediately after the block. The interval group improved on average 13 seconds and the low-intensity group 11 seconds. After the recovery week, the Interval group's time was on average 19 seconds faster than baseline, and the low-intensity group difference was 17 seconds. There were no statistically significant differences between the groups. When recovery was considered, differences were found in the muscle soreness of lower extremities, which only increased at a group level in the interval group. The low-intensity group was different across the training and recovery weeks. There was a smaller improvement in the running test as a result of increased muscle soreness at the end of the block. After the block, the resting levels of stress hormone norepinephrine concentrations increased and remained elevated after the recovery week. During the first week of the block, the same trend was observed in the nocturnal heart rate variability, which decreased compared to the low-intensity group.

The interval block appeared more demanding compared to the low-intensity block, according to Nuuttila. It would be important to have sufficient recovery after such a period. It is also recommended to monitor recovery at least via subjective markers during these types of blocks to avoid excessive impairment in the recovery state. The effectiveness of block periodization protocols has not been examined in detail in recreational athletes. Previous studies have not investigated recovery from different perspectives and changes in performance during a block of training targets.

Changes in endurance performance were analyzed by a 3000 m running test, and recovery state was monitored with nocturnal heart rate recordings and perceived recovery scales. In addition, resting hormone concentrations were analyzed from urine and blood samples.