Ní Chéilleachair, N.J., Harrison A.J. and Warrington, G.D.

2016

Journal Of Sports Sciences

HIIT enhances aerobic endurance performance more than high volume training in trained rowers.

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high-intensity interval training; rowing; athletic performance; oxygen uptake

This study compared the effects of long, slow, distance training (LSD) with high-intensity interval training (HIIT) in rowers. Nineteen well-trained rowers performed three tests before and after an eight-week training intervention: 1) 2000 m time trial; 2) seven-stage incremental step test to determine maximum oxygen uptake ( O_2max)_, power output at O_2max (W O_2max), peak power output (PPO), rowing economy and blood lactate indices; and 3) seven-stroke power-output test to determine maximal power output (W_max) and force (F_max). After baseline testing, participants were randomly assigned either to a HIIT or LSD group. The LSD comprised ten weekly aerobic sessions. The HIIT also comprised ten, weekly sessions: eight aerobic and two HIIT. The HIIT sessions comprised 6-8 x 2.5 minute intervals at 100% PPO with recovery time based on heart rate (HR) returning to 70% HR_max. Results demonstrated that the HIIT produced greater improvement in 2000 m time trial performance than the LSD (effect size (ES) = 0.25).  Moreover, the HIIT produced greater improvements in O_2max (P = 0.035, ES = 0.95) and power output at lactate threshold (W_LT) (P = 0.008, ES = 1.15). Eight weeks of HIIT performed at 100% PPO is more effective than LSD in improving performance and aerobic characteristics in well-trained rowers.