Billat V L, Slawinksi J, Bocquet V, Chassaing P, Demarle A, Koralsztein J P
Laboratoire d'étude de la motricité humaine, Université de Lille II, Faculté des Sciences du Sport, Ronchin, France.
Int J Sports Med. 2001 Apr;22(3):201-8. doi: 10.1055/s-2001-16389.
The purpose of this study was to compare the effectiveness of three very short interval training sessions (15-15 s of hard and easier runs) run at an average velocity equal to the critical velocity to elicit VO2 max for more than 10 minutes. We hypothesized that the interval with the smallest amplitude (defined as the ratio between the difference in velocity between the hard and the easy run divided by the average velocity and multiplied by 100) would be the most efficient to elicit VO2 max for the longer time. The subjects were middle-aged runners (52 +/- 5 yr, VO2 max of 52.1 +/- 6 mL x min(-1) x kg(-1), vVO2 max of 15.9 +/- 1.8 km x h(-1), critical velocity of 85.6 +/- 1.2% vVO2 max) who were used to long slow distance-training rather than interval training. They performed three interval-training (IT) sessions on a synthetic track (400 m) whilst breathing through the COSMED K4b2 portable metabolic analyser. These three IT sessions were: A) 90-80% vVO2 max (for hard bouts and active recovery periods, respectively), the amplitude= (90-80/85) 100=11%, B) 100-70% vVO2 max amplitude=35%, and C) 60 x 110% vVO2 max amplitude = 59%. Interval training A and B allowed the athlete to spend twice the time at VO2 max (14 min vs. 7 min) compared to interval training C. Moreover, at the end of interval training A and B the runners had a lower blood lactate than after the procedure C (9 vs. 11 mmol x l(-1)). In conclusion, short interval-training of 15s-15s at 90-80 and 100-70% of vVO2 max proved to be the most efficient in stimulating the oxygen consumption to its highest level in healthy middle-aged long-distance runners used to doing only long slow distance-training.
本研究的目的是比较三次极短间歇训练（15秒高强度跑与15秒轻松跑）的效果，训练的平均速度等于临界速度，以引发超过10分钟的最大摄氧量。我们假设，幅度最小的间歇（定义为高强度跑与轻松跑之间的速度差除以平均速度再乘以100）在较长时间内引发最大摄氧量的效率最高。受试者为中年跑步者（52±5岁，最大摄氧量为52.1±6毫升·分钟⁻¹·千克⁻¹，最大摄氧量速度为15.9±1.8千米·小时⁻¹，临界速度为最大摄氧量速度的85.6±1.2%），他们习惯进行长距离慢跑训练而非间歇训练。他们在合成跑道（400米）上进行了三次间歇训练（IT），同时通过COSMED K4b2便携式代谢分析仪进行呼吸测量。这三次IT训练分别为：A）最大摄氧量速度的90 - 80%（分别用于高强度训练时段和主动恢复时段），幅度 = (90 - 80 / 85)×100 = 11%；B）最大摄氧量速度的100 - 70%，幅度 = 35%；C）最大摄氧量速度的60×110%，幅度 = 59%。与间歇训练C相比，间歇训练A和B能让运动员在最大摄氧量状态下停留的时间延长一倍（14分钟对7分钟）。此外，在间歇训练A和B结束时，跑步者的血乳酸水平低于训练C结束后（9毫摩尔·升⁻¹对11毫摩尔·升⁻¹）。总之，对于习惯只进行长距离慢跑训练的健康中年长跑者，以最大摄氧量速度的90 - 80%和100 - 70%进行15秒 - 15秒的短间歇训练，在将耗氧量提升至最高水平方面被证明效率最高。
