Midgley A W, Mc Naughton L R
Department of Sport Science, University of Hull, Hull, UK.
J Sports Med Phys Fitness. 2006 Mar;46(1):1-14.
Several authors have suggested that training at or near VO2max (i.e. > or = 95% VO2max) is the most effective training intensity to enhance VO2max and that for highly trained endurance athletes, training at or near VO2max may be necessary to increase it further. Consequently, there is an interest in characterising training protocols that allow the longest time at or near VO2max (T@VO2max). Intermittent running protocols have been found to be more effective than continuous protocols for increasing T@VO2max. Intermittent protocols can be manipulated by altering the warm-up intensity and timing, work and relief interval velocity and duration, amplitude, interval number per set, and the number of sets performed. To increase T@VO2max it is recommended that work interval intensity should generally range between 90% and 105% vVO2max and relief interval intensity between 50% vVO2max and the lactate threshold velocity. Work and relief interval durations should be between 15 and 30 seconds. The warm-up period prior to the intermittent protocol should be about 10 to 15 minutes in duration at 1 or 2 km x h(-1) below the lactate threshold velocity, with no gap between the warm-up and the intermittent protocol. When designing intermittent training protocols for the enhancement of VO2max, the simultaneous enhancement of other physiological performance determinants should also be considered. Further experimental research is required to identify the specific physiological responses and adaptations to various intermittent running protocols that are designed to elicit the longest time at or near VO2max, before recommendations can be given to competitive endurance runners.
几位作者提出，在最大摄氧量（VO2max）或接近最大摄氧量（即≥95%VO2max）时进行训练是提高VO2max最有效的训练强度，对于高水平的耐力运动员来说，在最大摄氧量或接近最大摄氧量时进行训练可能是进一步提高它的必要条件。因此，人们对描述能在最大摄氧量或接近最大摄氧量状态下持续最长时间（T@VO2max）的训练方案很感兴趣。已发现间歇跑训练方案在增加T@VO2max方面比持续跑训练方案更有效。间歇训练方案可以通过改变热身强度和时间、工作和恢复间歇的速度和持续时间、幅度、每组间歇次数以及进行的组数来进行调整。为了增加T@VO2max，建议工作间歇强度一般应在90%至105%的vVO2max之间，恢复间歇强度在50%的vVO2max至乳酸阈速度之间。工作和恢复间歇的持续时间应在15至30秒之间。间歇训练方案之前的热身期应以低于乳酸阈速度1或2 km x h(-1)的速度持续约10至15分钟，热身和间歇训练方案之间不应有间隙。在设计用于提高VO2max的间歇训练方案时，还应考虑同时提高其他生理性能决定因素。在能够向竞技耐力跑者给出建议之前，需要进一步的实验研究来确定对各种旨在在最大摄氧量或接近最大摄氧量状态下获得最长时间的间歇跑训练方案产生的具体生理反应和适应情况。
