I was a guinea pig for a study that used cycling to decide which of the four below exercise protocols was the best. I’ve always had a tough time with my biking so I was more than willing to be involved in this study as I’m hoping the results can tell me if I truly am bad or I’m just not working at it enough. So just wondering what all you exercise physiologists or non-exercise physiologists out there think of my results or the study?:
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The purpose of this study is to compare the physiological responses of interval training with different intensities and durations of work.
All the IT sessions will be performed for 30 min or until the subject cannot maintain the given work rate for 2 consecutive minutes
Demographic data
· Weight (lb): 160.5
· Height (inch): 70.4
The VO2 max test was performed on a Monark cycle ergometer (Monark, 828E, Varberg, Sweden)
· VO2 max (ml/kg/min): **57.2 **
· HR max (bpm):**188 **
· Max work rate (Watts):340
Interval training protocols
Protocol 1
30 s at an intensity of 90% of the maximal work rate and 30 s of active rest at 50% of the maximal work rate alternated to up to 30 min.
· Mean VO2 ml/kg/min: 45.3
· Total oxygen consumption (L):72.8
· Energy Expenditure (kcal):364
· Mean HR:166
· Max HR:179
· Average lactate:7.1
· Highest Lactate (mmol/l): 11.6
· Time completed (min):**22 **
Protocol 2
3 min at an intensity of 90% of the maximal work rate and 3 min of active rest at 50% of the maximal work rate alternated to up to 30 min.
· Mean VO2 ml/kg/min:39.5
· Total oxygen consumption (L):42
· Energy Expenditure (kcal):210
· Mean HR:151
· Max HR:178
· Average lactate(mmol/l):5.8
· Highest lactate (mmol/l): 8.2
· Time completed (min):15
Protocol 3
30 s at an intensity of 100% maximal work rate and 30 s of active rest at 50% of maximal work rate alternated to up to 30 min.
· Mean VO2 ml/kg/min:43.2
· Total oxygen consumption (L/min):58
· Energy Expenditure (kcal):290
· Mean HR:168
· Max HR:186
· Average lactate(mmol/l):6.3
· Highest lactate (mmol/l):10.6
· Time completed (min): 20
Protocol 4
3 min at and intensity of 100% maximal work rate and 3 min of active rest at 50% of maximal work rate alternated to up to 30 min.
· Mean VO2 ml/kg/min:43
· Total oxygen consumption (L/min):51.8
· Energy Expenditure (kcal):259
· Mean HR:161
· Max HR:183
· Average lactate(mmol/l);6
· Highest lactate (mmol/l):11.2
· Time completed (min): 16.5
Bump!
Looks like protocol #1 allows you to do the most work … another candidate for microintervals, lucky you!
Interesting. I have heard the the Kenyans used to do 30 sec hard/30 sec easy jog workouts quite a bit. They would keep doing this for 30 - 45 minutes. It was a favourite workout of theirs.