High Intensity Interval Training and Periodization - Prof. Rønnestad

Invited Session at ECSS MetropolisRuhr 2017 "Strategies for Optimizing Elite Endurance Exercise Performance"
High Intensity Interval Training and Periodization
Rønnestad, B.R.
Inland Norway University of Applied Sciences
High intensity aerobic interval training (HIT) have been utilized for improving athletes` endurance performance for approximately a century. It is clear that HIT is an important part of endurance athletes` training program. Prescription of HIT contains a number of variables that can be manipulated in different ways resulting in different acute stimulus and subsequent different long-term adaptations. The main
variables are intensity and duration of work and relief intervals. In traditional endurance sports, like cycling, running and cross-country
skiing, usually longer intervals (4-6 min) are preferred before shorter intervals (e.g. 30 sec). Time above 90% of maximal oxygen consumption is one of the main acute variables used to optimize HIT. The first part of this presentation will focus on the effects of shorter and longer high intensity aerobic intervals on endurance performance in typical endurance sports. The last part focuses on how to organize
the HIT sessions on a weekly basis. In general, it can be argued that the traditional way of implementing HIT is to regularly perform ≈2 HIT
sessions per week interspersed with low and moderate intensity endurance training. However, it has lately been indicated that organizing the training in distinct blocks with selective focus on one or a few training stimulus, for example focusing on HIT, can be a good alternative for certain training periods in elite endurance athletes.

[@marcusmatthews8255]

Oh, this Norwegian professor is where the Norway four minute interval training strategy came from

[@YuriSanCa]

34:48 "Indications that isoeffort multiple short intervals with a 2:1 work:recovery ratio can give larger time above 90% VO2max (and higher exercise intensity) and superior adaptations compared to longer intervals." "Block periodization can induce more favorable training adaptations than more-traditional structure despite similar volume and intensity in training."

[@fftnofx]

Such an awesome presentation

[@TheCarlespuyol]

Sir... What did you want to say...

[@RyaZila]

Anyone have the article he mentions at 13:00?: Hohwü Christensen, Erik, Saltin, Bengt and Hedman, Rune, ‘Intermittent and Continuous Running’ in Acta Physiologica Scandinavica, issue 50, 1960, p. 269-286. Stockholm: The Scandinavian Physiological Society, 1960.

[@mitch.bernier.coaching.library]

Definitely liking these presentations. A question that I often have is why is are these interval training comparisons always to MICT? When looking at training LICT, MICT, HICT versus MIIT, HIIT, SIT are there not clear lines of physiological difference within these training methods? Looking at the macrocycle of a trainee, is this presentation urging coaches to minimize continuous conditioning to support HIIT and SIT moments? What would the sustainability of these programs look like?

[@texicon]

He removed SIT!!!! That’s why I’m here!

[@ranpalsharma8048]

Would you please add subtitles to the video

[@sarahkottke676]

That VO2 max outlier!?

[@bikeinmotion]

He went to heaven :)

[@atpkompressor]

This one ist still fantastic :-) There was also a video about fast start intervals and variad power intervals. But i dont find it anymore :-( Can anybody help?

[@Dirtjumper555]

kzbin.info/www/bejne/e4Kck41sqtKaqZo schau mal hier ab min 56:00!

[@atpkompressor]

@@Dirtjumper555 danke dir👍🏻👍🏻👍🏻⚡ genau das hab ich gesucht

[@enigma1000]

So there are a lot of poor quality studies of very little value. Very small sample sizes, lots of uncontrolled variables and no reliable conclusions. What is the point of all this activity if it’s not robust enough to be useful research?

[@morgengold]

The point is having a conference :)

[@dirkjordaan9044]

If you want to learn you will get something from the talk.

[@luiscolon921]

The point is to use the method and measure. If u can get a significant amount of time above 90% of VO2Max in your workout stick with it. my body likes v02 max intervals at 40/20s.

[@willpersonaltrainer479]

🇧🇷 🚴🏻💨🇧🇷

[@jeronimosuarez7957]

Well, where is the actual evidence? As of 2024 sports scientists still dont know what intensity and duration combinations in training plans elicits the brst adaptations...its all hokus pokus blabliblu and ultimately, sportsmen believing and pushing their bodies to further limits.

[@PeterSdrolias]

There is nothing worse than VO2 intervals😭🤢

[@stefanweilhartner4415]

what a confusion. i simply do SIT and LISS alternating and after that lecture i will not do block periodization - what ever that is. mainly because after this lecture i know less than before - which does not happen often.

[@razr7]

I look at it as simply creating enough stimulus for adaptation. This is harder with higher level athletes and a longer history of training. The hyper focused block creates a ton of stimulus which creates super compensation in some people. The other 3 weeks allows you to absorb and adapt from it. Basically, it's an expansion of the stimulus-adaptation curve from an individual workout over a few days to the accumulation of workouts over a few weeks.

[@howardbrammer4871]

Watch it again 😂

[@rogerandersson279]

Wonder who the unfortunate "lab rats" were. Will they aver do something like this again ?

[@damon123jones]

why a jumbled mess

[@acidali01]

Way too much jargon. Most people wont have a clue the fuck they talking about

[@canningsimon]

What an appalling presentation. A perfect demonstration of how to over complicate something to appear intelligent. I am off to do some intuitive HIIT training. No graphs required.

[@Leonidas-eu9bb]

this is mostly not good information. It does NOT really matter how long your so called intervals are! It does not really matter how often you repeat them. What really matters is how motivated are you to go all out. The strongest and most effective training stimuli comes from a single max effort. I don't talk about your typical high intensity blabla. I talk about run or die! For non elite athletes this should be a new PR or at least equaling it. This single effort does more than years of that conventional training. Such effort can only happen rarely (for beginners once a week, intermediate once every 2-3 month, advanced once a year).

[@NLghost010]

bruh, you do realize that going for a pr every interval will burn you out or injure you real quick. The point of these studies is to see which method of inducing stimulus for improvement to the body is most optimal within contraints for a prolonged training block without resulting in overuse injury. Do you think olympic runners run that fast all year? No they run slow for 80 percent (low heart rate), do 20 percent harder effort or speedwork/ intervals (70/90 percent heart rate), and only a couple times a year they taper into a race and go all out. Stay healthy and have a nice day.

[@rolandfisher]

you've never won anything, we see.

[@Aliceonwheels]

You did not get it at all. You want as much totaltime in your vo2 max sone as possible. But VO2 max is hard, and something you can only substain for 4-6min, maybe 8 if you are really fit. So to get more time in the sone, you break it up into intervalls. However, one all out effort is going to give you maybe 1min time in VO2 max. While if you do a intervalls like he is talking about, you get 15-20min. Good luck with your sprint training. And by the way, even sprinters do more than one max effort when they train sprints. I'm betting someone that only goes to the gym, and mainly lifts weights, taught you this.

[@Leonidas-eu9bb]

You must notice that if imporve your maximum (ceilling) by focusing on max effort. Everything else also improves! For example you don't need any endurance training to run a sub 2min 800m or a 4min 1500m if your max speed is 25mph (~40,2 km/h). The reason is speed reserve and movement efficiency. It's very easy to run 4min @22,5km/h if you can run 40+ km/h !@@Aliceonwheels