Maximizing Fitness Gains: Exploring the Power of High-Intensity Interval Training (HIIT) in Cycling and Beyond

High-Intensity Interval Training (HIIT) has gained popularity in various sports, including cycling, due to its effectiveness in improving fitness. These workouts involve short bursts of intense effort followed by periods of low-intensity recovery. In this article, we will explore how HIIT can enhance your fitness level.

HIIT is known to improve the body’s maximum oxygen intake and utilization, referred to as VO2max. When combined with proper recovery, high-intensity workouts can significantly boost your fitness. A study conducted by Dr. Stephen Seiler and his team in 2013 investigated the impact of interval intensity and duration on performance improvement. They compared different lengths of high-intensity intervals and found that spending more time above 90% of maximum heart rate (HRmax) was more effective than shorter intervals at even higher intensities. Moreover, the longer intervals resulted in a lower rate of perceived exertion. This led the researchers to conclude that the 4×8-minute intervals provided the greatest fitness gains for athletes.

Using Xert, it is possible to model and compare the effectiveness of different workouts. Analyzing each workout’s strain score, the 4×8-minute workout generates a higher score compared to the 4×4-minute and 4×16-minute protocols. Therefore, all else being equal, the 4×8-minute workout is expected to yield greater fitness improvements over time.

Another study conducted by Dr. Ronnestad in 2016 examined the effectiveness of long intervals versus short intervals with brief recoveries. The researchers found that the short interval group showed significant performance improvements compared to the long interval group, despite no significant difference in total training volume. The authors suggested that the short intervals provided a stronger stimulus for VO2max since they spent more time at or above 90% of VO2max. This finding aligns with Dr. Seiler’s suggestion that accumulating time above 90% of HRmax (VO2max) is crucial for training benefits.

For runners, Veronique Billat also emphasized the importance of maximizing training time near VO2max. Similar to Dr. Ronnestad’s group, Billat employed short duration intervals with equally short recoveries to maintain VO2 near maximum levels for extended periods. By doing so, runners could train above 90% of VO2max for longer durations compared to a constant pace/effort.

To put these findings into practice, Xert offers workouts like “SMART – A Pain That I’m Used To” and “SMART – Break on Through (To the Other Side)” that incorporate the principles of short intervals. These workouts provide a high strain score and are performed based on perceived effort. They involve short, intense efforts followed by brief recoveries.

To optimize high-intensity training, it is important to accelerate the reach of 90% VO2max and maintain that intensity for as long as possible. One approach is to incorporate fast-start intervals that begin at a higher intensity for about 1.5 minutes to accelerate the VO2 response. Alternatively, longer intervals can be used to bring heart rate and VO2 up to around 90% before switching to shorter intervals to sustain the near-maximal effort. However, longer high-intensity intervals are not commonly used due to their limited sustainability.

The HIDIT (High Intensity Decreasing Interval Training) protocol proposed by Filippo Vaccari and colleagues combines longer intervals to accelerate the HR and VO2 response with shorter intervals to maintain the near-maximal effort. This approach resulted in more time spent above 90% of VO2max compared to short interval and long interval protocols.

In conclusion, the effectiveness of high-intensity training is often determined by the time spent near an athlete’s VO2max. By utilizing the appropriate interval intensity and duration, athletes can maximize their training benefits. It is recommended to perform high-intensity workouts when well-rested and motivated, as they can significantly challenge the cardiovascular and respiratory systems. Incorporating these workouts once a week can lead to remarkable improvements in fitness. Stay safe, train hard, and see you next month!