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ATS BULLETIN - 17/10/2014

 

Category: HIGH INTENSITY ENDURANCE TRAINING

Application: Cycling, running, rowing, endurance sports

 

The effects of intermittent hypoxic training on aerobic capacity and endurance performance in cyclists.

 

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ATS BULLETIN 2014-10-17

 

Category             - HIGH INTENSITY ENDURANCE TRAINING

Application         - Cycling, running, rowing, endurance sports

 

Research Overview

Title

The effects of intermittent hypoxic training on aerobic capacity and endurance performance in cyclists

Publish Date

March 2011

Authors

Milosz Czuba, Zbigniew Wasiewicz et al.

Institution

Jerzy Kukuczka Academy of Physical Education, Katowice, Poland

Number / Type of Participants

20 highly trained male cyclists; 22 ± 2.7yrs; 6+ years international competition experience

Altitude Level

15.2% O2 / 2,500m

 

Executive Summary

Three weeks of simulated altitude training in already highly trained cyclists elicited further improvements in measures of endurance performance, with no changes observed from following the same training protocol at sea level. Improvements observed from simulated altitude training included:

  • An increase in VO2 max, combined with an increase in maximal power output

  • An improvement in 30km time trial performance; decreased time to complete the ride

  • Greater lactate tolerance, improving high intensity endurance performance

Overview of research programme

Split into 2 training groups of 10; one group trained at simulated altitude, the other at sea-level:

Training program: 3 days / week for 3 weeks

Session overview:

  • 15 min progressive warm-up: 5min @60% WRLT; 5min @70% WRLT; 5min @80% WRLT

  • 30-40 min core training @95% WRLT (Week 1 =30min; Week 2=35min; Week 3 =40min)

  • 15 min cool down @55% WRLT

 

Key Outcomes

 

Pre to post training led to specific improvements in performance in the simulated altitude group only:

  • An increase of 4% in absolute VO2 max, along with an increase in max power output during an incremental bike test

  • A decrease by 2.6% in time to complete a 30km time trial; with a concomitant increase in average power by 5.6% during the ride.

  • An increase by 9.1% in the percentage of VO2 max where lactate accumulation occurred (lactate threshold), indicating an improved ability to complete of high intensity exercise prior to the onset of fatigue

               

 

Training Program

 

Stage

Exercise

Total Time

Interval Time

% WRLT *

RPE

RPM

Target

SA02

Cycling

 

 

 

 

 

 

Warm-Up

1

Submax at 60% of max threshold

5.00

5.00

60

4

90-100

85

Warm-Up 2

Submax at 70% max threshold

10.00

5.00

70

5

90-100

85

Warm-Up 3

Submax at 80% max threshold

15.00

5.00

80

6

90-100

85

Core Training

 

High Intensity at 95% max threshold **

45.00

30.00

95

8-10

100-120

80

Cool Down

Submax at 55% max threshold

60.00

15.00

55

3

 

85-90

*WRLT: work rate lactate threshold; the point during incremental exercise testing where lactate accumulates in response to a given workload

**Duration of core training session was 30min (Week 1), 35min (Week 2), and 40min (Week 3)