Faculty of Sports Science, Catholic University of Valencia, Valencia, Spain.
Faculty of Kinesiology, University of Calgary, Calgary, Alberta, Canada.
J Strength Cond Res. 2018 Mar;32(3):617-623. doi: 10.1519/JSC.0000000000002286.
Koral, J, Oranchuk, DJ, Herrera, R, and Millet, GY. Six sessions of sprint interval training improves running performance in trained athletes. J Strength Cond Res 32(3): 617-623, 2018-Sprint interval training (SIT) is gaining popularity with endurance athletes. Various studies have shown that SIT allows for similar or greater endurance, strength, and power performance improvements than traditional endurance training but demands less time and volume. One of the main limitations in SIT research is that most studies were performed in a laboratory using expensive treadmills or ergometers. The aim of this study was to assess the performance effects of a novel short-term and highly accessible training protocol based on maximal shuttle runs in the field (SIT-F). Sixteen (12 male, 4 female) trained trail runners completed a 2-week procedure consisting of 4-7 bouts of 30 seconds at maximal intensity interspersed by 4 minutes of recovery, 3 times a week. Maximal aerobic speed (MAS), time to exhaustion at 90% of MAS before test (Tmax at 90% MAS), and 3,000-m time trial (TT3000m) were evaluated before and after training. Data were analyzed using a paired samples t-test, and Cohen's (d) effect sizes were calculated. Maximal aerobic speed improved by 2.3% (p = 0.01, d = 0.22), whereas peak power (PP) and mean power (MP) increased by 2.4% (p = 0.009, d = 0.33) and 2.8% (p = 0.002, d = 0.41), respectively. TT3000m was 6% shorter (p < 0.001, d = 0.35), whereas Tmax at 90% MAS was 42% longer (p < 0.001, d = 0.74). Sprint interval training in the field significantly improved the 3,000-m run, time to exhaustion, PP, and MP in trained trail runners. Sprint interval training in the field is a time-efficient and cost-free means of improving both endurance and power performance in trained athletes.
科拉尔、J、奥兰丘克、DJ、埃雷拉、R 和米利特、GY。六次冲刺间歇训练可提高训练有素运动员的跑步成绩。《力量与调节研究杂志》32(3):617-623，2018-冲刺间歇训练（SIT）在耐力运动员中越来越受欢迎。多项研究表明，SIT 可实现与传统耐力训练相似或更大的耐力、力量和力量表现提升，但所需时间和量更少。SIT 研究的主要限制之一是，大多数研究都是在实验室中使用昂贵的跑步机或测力计进行的。本研究的目的是评估基于野外最大穿梭跑的新型短期且易于访问的训练方案（SIT-F）的性能效果。16 名（12 名男性，4 名女性）训练有素的越野跑运动员完成了为期 2 周的程序，包括 4-7 次 30 秒的最大强度冲刺，每次冲刺之间间隔 4 分钟的恢复期，每周 3 次。在训练前后评估最大有氧速度（MAS）、测试前 90%MAS 的衰竭时间（90%MAS 时的 Tmax）和 3000 米计时赛（TT3000m）。使用配对样本 t 检验分析数据，并计算科恩（d）效应量。最大有氧速度提高了 2.3%（p=0.01，d=0.22），而峰值功率（PP）和平均功率（MP）分别提高了 2.4%（p=0.009，d=0.33）和 2.8%（p=0.002，d=0.41）。3000 米 TT 缩短了 6%（p<0.001，d=0.35），而 90%MAS 时的 Tmax 延长了 42%（p<0.001，d=0.74）。野外冲刺间歇训练显著提高了训练有素的越野跑运动员的 3000 米跑、衰竭时间、PP 和 MP。野外冲刺间歇训练是一种高效、免费的方式，可以提高训练有素运动员的耐力和力量表现。
