High-Intensity 10-s Work: 5-s Recovery Intermittent Training Improves Anaerobic and Aerobic Performances.

Purpose and Methods: To compare the effects of a set of 12-30 min, maximal effort, constant load cycle bouts (HICT) to 12 short work: shorter rest (10 s: 5 s) interval sessions (INT) of similar duration and effort, performed on alternate days over 4 weeks, on performance and V?O-2 l(.)min(-1). INT sessions consisted of repeated cycles of 10 s work followed by 5 s of recovery for 30 min. Fourteen male athletes (83 kg +/- 6, 24year +/- 2) were randomly assigned to HICT (n = 7) or INT (n = 7) training. Pre- and post-power output (PO), V?O-2 and V?O-2peak, during 60s, 3 min, and ramp (RAMP) tests were collected Results: Between group comparisons showed increased mean PO, pre- to post-INT training (p = .026) over the last min of the 3-min test whereas PO post-HICT training declined. INT showed greater training effects on the 60 s test than HCIT (INT 506 +/- 45 to 535 +/- 55 W; p = .002, Cd = .57; HCIT 513 +/- 78 to 548 +/- 83 W; p = .02, Cd = 27). RAMP peak PO and V?O-2peak increased within both groups (INT 341 +/- 63 to 370 +/- 48 W, p = .002, Cd = 0.52; HICT 332 +/- 45 to 353 +/- 44 W, p = .006, Cd = .53; 3.73 +/- 0.68 to 4.06 +/- 0.63 L center dot min(-1), p = .001, Cd = .50; 3.75 +/- 0.62 to 4.09 +/- 0.52 L center dot min(-1), p = .002, Cd = .59). Conclusion(s): These results show that utilizing this novel short work: shorter rest (10 s: 5 s) interval training paradigm will elicit better performances in moderate duration performances compared to continuous training of the same duration, effort, and frequency.