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