Seiler Stephen, Sylta Øystein
Int J Sports Physiol Perform. 2017 Apr;12(Suppl 2):S280-S286. doi: 10.1123/ijspp.2016-0464. Epub 2017 Jan 4.
The purpose of this study was to compare physiological responses and perceived exertion among well-trained cyclists (n = 63) performing 3 different high-intensity interval-training (HIIT) prescriptions differing in work-bout duration and accumulated duration but all prescribed with maximal session effort. Subjects (male, mean ± SD 38 ± 8 y, VO 62 ± 6 mL · kg · min) completed up to 24 HIIT sessions over 12 wk as part of a training-intervention study. Sessions were prescribed as 4 × 16, 4 × 8, or 4 × 4 min with 2-min recovery periods (8 sessions of each prescription, balanced over time). Power output, HR, and RPE were collected during and after each work bout. Session RPE was reported after each session. Blood lactate samples were collected throughout the 12 wk. Physiological and perceptual responses during >1400 training sessions were analyzed. HIIT sessions were performed at 95% ± 5%, 106% ± 5%, and 117% ± 6% of 40-min time-trial power during 4 × 16-, 4 × 8-, and 4 × 4-min sessions, respectively, with peak HR in each work bout averaging 89% ± 2%, 91% ± 2%, and 94% ± 2% HR. Blood lactate concentrations were 4.7 ± 1.6, 9.2 ± 2.4, and 12.7 ± 2.7 mmol/L. Despite the common prescription of maximal session effort, RPE and sRPE increased with decreasing accumulated work duration (AWD), tracking relative HR. Only 8% of 4 × 16-min sessions reached RPE 19-20, vs 61% of 4 × 4-min sessions. The authors conclude that within the HIIT duration range, performing at "maximal session effort" over a reduced AWD is associated with higher perceived exertion both acutely and postexercise. This may have important implications for HIIT prescription choices.
本研究的目的是比较训练有素的自行车运动员（n = 63）在进行3种不同的高强度间歇训练（HIIT）方案时的生理反应和主观用力感觉，这3种方案的单次训练时长和累计时长不同，但均规定为全力训练。作为一项训练干预研究的一部分，受试者（男性，平均±标准差：38±8岁，VO₂ 62±6 mL·kg·min⁻¹）在12周内完成了多达24次HIIT训练。训练方案规定为4×16分钟、4×8分钟或4×4分钟，每组训练后有2分钟的恢复时间（每种方案各8次训练，随时间均衡安排）。在每次训练期间和训练后收集功率输出、心率（HR）和主观用力感觉分级（RPE）数据。每次训练后报告该次训练的RPE。在整个12周内采集血乳酸样本。对超过1400次训练期间的生理和感知反应进行了分析。在4×16分钟、4×8分钟和4×4分钟的训练中，HIIT训练分别以40分钟计时赛功率的95%±5%、106%±5%和117%±6%进行，每次训练的心率峰值平均为心率储备的89%±2%、91%±2%和94%±2%。血乳酸浓度分别为4.7±1.6、9.2±2.4和12.7±2.7 mmol/L。尽管所有训练方案都规定为全力训练，但RPE和训练后主观用力感觉分级（sRPE）随累计训练时长（AWD）的减少而增加，并与相对心率变化趋势一致。4×16分钟训练中只有8%达到RPE 19 - 20，而4×4分钟训练中有61%达到该水平。作者得出结论，在HIIT时长范围内，在较短的AWD下进行“全力训练”，无论是在训练期间还是训练后，主观用力感觉都更高。这可能对HIIT训练方案的选择具有重要意义。
