330: How Much Interval Training Do We Really Need? With Dr. Stephen Seiler
Aug 1, 2024
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Dr. Stephen Seiler, a leading expert on high-intensity interval training, dives into the science behind effective training strategies. He discusses the balance of intensity and recovery, emphasizing personalized training plans over traditional metrics. Insights into breathing metrics as performance indicators and the evolution of fitness tracking technology are explored. Seiler also shares fascinating revelations from Kenyan runners on minimalist training practices, highlighting the importance of consistency for athletic success.
High-intensity interval training is often misunderstood, yet it requires proper definition to maximize its effectiveness for elite athletes.
The gap between research and practice highlights the importance of sustainability in endurance sports over mere maximization of individual workouts.
Monitoring breath rate during high-intensity sessions provides a more accurate gauge of exertion compared to relying solely on heart rate metrics.
Deep dives
Understanding High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is defined as exercising above the second lactate turn point. It typically includes shorter bursts of effort lasting just minutes, requiring intervals to accumulate sufficient work without lasting hours. The concept of HIIT is often misunderstood; many people perceive it as enjoyable, but for elite athletes, it is associated with considerable mental and physical strain. This highlights the need for proper definitions and understanding of what constitutes effective high-intensity training.
The Balance Between Maximization and Optimization
Researchers have focused heavily on time at VO2 max as a measure of optimal training quality, yet this overlooks the broader context of training. The issue lies in the gap between theoretical research and practical application, where athletic success stems from accumulated experience rather than isolated sessions captured in studies. The critical distinction is that success in endurance sports often leans towards sustainability rather than mere maximization of individual workouts. Understanding this balance is essential for long-term performance gains.
Importance of Accumulated Work Duration
Accumulated work duration (AWD) is a significant variable in pacing and performance, where athletes often prioritize the total duration of work over sheer intensity. Elite competitors tend to rely on this concept rather than fixating solely on peak output during interval sessions. This approach allows athletes to sensibly manage their training load over an entire training period, incorporating both the intensity of the workout and the total time spent exerting effort. Effectively, this leads to solid engagement during training while ensuring long-term gains.
Tracking Breath Rate as a Key Metric
Breath rate is emerging as an important metric for understanding exertion and anaerobic capacity during high-intensity workouts. Excessive reliance on heart rate can sometimes lead to a misinterpretation of an athlete's true effort level, primarily due to its delayed response to exertion. In contrast, tracking breath rate offers a more direct assessment of the physiological demands placed on the body. By monitoring breath during interval workouts, athletes can more accurately gauge their physical status and optimize their performance.
Managing High-Intensity Workloads
Managing weekly workloads effectively becomes crucial as athletes balance high-intensity sessions with recovery. Generally, most athletes suitable for high-level endurance tasks benefit from just one or two high-intensity sessions per week to avoid burnout or injury. This sustainable approach aligns with the necessity of integrating recovery days and easier rides to ensure optimal performance. By adhering to these guidelines, athletes can maintain their training integrity and continue to progress over time.
The Role of Athlete Individualization
Every athlete has unique responses to training, emphasizing the need for individualization in high-intensity interval training (HIIT) prescriptions. Different athletes may need varying frequencies and intensities of HIIT based on their specific fitness levels and competition schedules. Coaching should involve personalization of training loads, particularly during peak periods of competition, to maximize effectiveness while accommodating necessary recovery. Recognizing these individual difference factors is crucial for achieving the best results in athletes' performance.
Nothing has been researched more than high-intensity interval training. We talk with Dr. Seiler about what the science really says and how to apply it to our own training.
