Science and Application of High Intensity Interval Training

Paul Laursen, PhD is an author, endurance coach, high-performance consultant and entrepreneur. He has competed in 17 Ironman triathlon races and has published over 125 peer-reviewed papers in exercise and sports science journals. We’ve had him on the podcast once before to discuss High-Intensity Interval Training (HIIT), and he’s since co-authored a book and developed an online course on the topic.

In this podcast, Paul and I take an even deeper dive into HIIT, including the specific physiological benefits that just aren’t available with lower intensity aerobic training. He describes his book and training course, which bridge the gap between the science and application of HIIT. We also get into some of the technology, gadgets, and sports psychology concepts that Paul uses in his coaching.

Here’s the outline of this interview with Paul Laursen:

[00:00:04] Paul's first podcast: Why Do and How to High-Intensity Interval Training.

[00:00:33] Book: Science and Application of High-Intensity Interval Training, by Paul Laursen, PhD and Martin Buchheit, PhD.

[00:01:20] Revelstoke Mountain Resort.

[00:02:50] Mountain biking trails in Revelstoke, British Columbia.

[00:05:40] Phil Maffetone; MAF method.

[00:06:25] High-Intensity Interval Training (HIIT).

[00:07:09] What does HIIT training do?

[00:11:43] Type 2 fast-twitch muscle fibers.

[00:11:55] Ken Ford; Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford.

[00:11:56] Joe Friel; Book: Fast After 50; Podcast: Joe Friel: World-Class Coach of Elite Athletes

[00:13:30] Paul's online video online training course: Science and Application of High-Intensity Interval Training.

[00:14:08] History of the book and the course; Martin Buchheit, PhD.

[00:14:25] Literature Review: Part 1: Buchheit, Martin, and Paul B. Laursen. "High-intensity interval training, solutions to the programming puzzle." Sports medicine 43.10 (2013): 927-954; Part 2: Buchheit, Martin, and Paul B. Laursen. "High-intensity interval training, solutions to the programming puzzle." Sports medicine 43.10 (2013): 927-954.

[00:16:15] Daniel Plews, PhD.

[00:16:23] Marc Quod, Sports Physiologist from Orica-Greenedge cycling team.

[00:17:28] Josh Turknett, MD; Podcast: The Migraine Miracle.

[00:19:45] Simon Marshall and Lesley Paterson. Podcasts featuring Simon: 1, 2, 3, 4; and Lesley: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums.

[00:20:30] Using HIIT to train an elite triathlete.

[00:22:40] Kyle Buckingham.

[00:28:08] Measuring intensity; GPS watches, heart rate; rating of perceived exertion (RPE).

[00:29:44] TrainingPeaks.

[00:29:50] How work periods are prescribed; 5-zone model.

[00:33:37] Gadget interference in training; Stages; SRM.

[00:35:57] Quarq.

[00:36:28] Garmin Connect.

[00:37:29] The importance of carrying out a HIIT session as prescribed.

[00:38:37] Fartlek.

[00:39:29] Interval training vs. Fartlek; Study: Das, Aditya Kumar, M. Sudhakara Babu, and Kota Satish. "Effect of continuous running fartlek training and interval training on selected motor ability and physiological variables among male football players." International Journal of Physical Education Sports Management and Yogic Sciences 4.1 (2014): 13-18.

[00:41:36] Use of stationary bikes to ensure precision with intervals.

[00:44:55] The psychology of HIIT.

[00:45:44] Book: The Chimp Paradox by Dr. Steve Peters.

[00:49:03] How much better can you get with HIIT?

[00:53:23] HIITscience.

[00:53:33] Book: Make it Stick: The Science of Successful Learning by Peter C. Brown, Henry L. Roediger III, and Mark A McDaniel.

[00:54:51] A need for accredited HIIT science instructions and tools to support HIIT prescription.

[00:55:28] Heart rate variability (HRV).

[00:56:11] Martin Buchheit as head of performance for Paris Saint-Germain Football Club.

[00:57:33] Free content at HIITscience.com; Social media: Facebook, Twitter, Instagram.