{"id":71893,"date":"2021-11-10T12:34:27","date_gmt":"2021-11-10T11:34:27","guid":{"rendered":"https:\/\/runlovers.it\/2021\/hiit-to-improve-vo2max-and-power\/"},"modified":"2022-12-18T19:09:24","modified_gmt":"2022-12-18T18:09:24","slug":"hiit-to-improve-vo2max-and-power","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2021\/hiit-to-improve-vo2max-and-power\/","title":{"rendered":"HIIT to improve VO2max and power"},"content":{"rendered":"

We have talked many times about the benefits of HIIT (High Intensity Interval Training) and how it allows for real leaps and bounds in athletic training. Basically – generalizing – intervals are part of this category of workouts that alternate high-intensity work with moments of rest.<\/p>\n

The benefit is simple: they teach our bodies to adapt to faster rhythms and for longer. The benefit, inevitably, is an improvement in VO2max<\/sub> and power. In other words, we improve both performance-wise and metabolically.<\/p>\n

But how to put HIIT into practice to achieve improvements in the shortest possible time, thus increase the efficiency of our power and VO2max<\/sub> workouts?
\nWe are helped by a very interesting article<\/a> that came out in TrainingPeaks.<\/p>\n

To improve VO2max<\/sub>, the shortest path is to try to spend as much time as possible close to<\/span> 100% of our VO2max<\/sub><\/strong>.<\/p>\n

In fact, according to some research done on cycling but also adaptable to running, it has been found that micro-burst intervals are the fastest way to reach our goal. In fact, from a comparison with a workout with 5′ repetitions at 100% VO2max<\/sub> with 4′ of recovery, it was noticed that there he was doing 30″ repetitions at 100% with 30″ at 50% he was able to hold maximum effort for twice as long as those who did longer repetitions<\/strong>.<\/p>\n

The goal is muscle activation<\/h2>\n

Research has shown that the amount of gene transcription for the creation of new mitochondria is proportional to the amount of muscle activation during a workout.<\/p>\n

…<\/p>\n

Increased muscle activation means your muscles will be prepared to sustain higher powers\/speeds. HIIT workouts are very effective because you can improve both aerobic capacity and muscles at the same time.<\/p><\/blockquote>\n

When we train with the aim of improving VO2max<\/sub> and power, the goal will be to do as much work as possible at the maxima we can express. But mind you, these are not real repetitions because, as I told you, the goal is to stay as close as possible to our VO2max<\/sub> value for as long as possible. Otherwise we would be in the realm of short intervals that do not give much benefit to aerobic capacity.<\/p>\n

But beware: these are not easy jobs to do, and as they bring great benefits, they greatly increase the load. Micro-burst intervals should be done only at certain times of the year when, precisely, we will have to work on improvement rather than in preparation for competitions.<\/p>\n

Like the months ahead of us now.<\/p>\n

(Main image credits: Maridav<\/a> on DepositPhotos.com)<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

HIIT workouts give great benefits. 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