Programming Interval Training to Optimize Endurance Sport Performance

Interval training has become an essential component of endurance training programs because it can facilitate a substantial improvement in endurance sport performance. Interval training involves repeated bouts of high intensity exercise lasting from seconds to minutes in duration. There remains a lack of consensus concerning the optimal method to structure an interval training program. Therefore, the objective of this thesis is to determine the optimal method to program interval training to maximize endurance sport performance. The results of this thesis showed that interval training produced adaptations in the central and peripheral factors that influence maximal oxygen consumption (VO2max) that were dependent on the type of interval training. Interval training programs led to improvements in VO2max, maximal aerobic power and time-trial (TT) performance. The responses were highly dependent on individual and training characteristics. Training status was shown to be the primary baseline characteristics that influenced the response to interval training. With respect to programming variables, long duration intervals (4 min to 5 min) performed during high-intensity interval training (HIIT) produced greater improvements in TT performance compared to sprint interval training (SIT). Exercise performed at any intensity within the severe domain led to similar improvements in TT performance. Consistent training for at least 4-weeks was required to see maximal improvements with HIIT. However, the relationship between total work and performance improvements was not present with SIT. Meta-analyses are highly effective tools that can be used to create best practice guidelines for programming interval training.Ph.D