Improve your conditioning with a fast start when doing sprint intervals. You may be tempted to ease into an intense interval workout with a slow start, but research suggests that going hard from the beginning of your workout will produce better results. This tip can be used for strength/power athletes who need conditioning and for endurance athletes who want to improve maximal oxygen uptake, although the actual programming will naturally vary for each.
A new study in the European Journal of Applied Physiology tested what happens when male physical education students performed interval training in which they start out with a higher intensity (faster speed) and then decrease intensity over the duration of the workout. The programs used a training scheme based on the “critical velocity model” that is described at the threshold intensity above which maximal oxygen uptake (VO2 max) is reached. Based on this intensity participants did intervals of 30 seconds with 15 seconds rest at 125 percent of max, 105 percent of max, or a mixed intensity that started at 125 percent of max for the first 150 seconds and then decreased the intensity to 105 percent of max.
Results showed that the mixed intensity with the fast start allowed participants to perform above 95 percent of the VO2 max for significantly longer than with the other two protocols. Distance and time spent training varied greatly across the three protocols:
The 125 percent protocol took less than 5 minutes and participants ran 1,158 meters and spent 113 seconds above 95 percent of the VO2 max.
The 105 percent protocol took about 23 minutes and participants ran 5,447 meters, spending 106 seconds above 95 percent of the VO2 max.
The mixed 125 to 105 percent protocol took 17.5 minutes and participants ran 4,164 meters, spending 284 seconds above 95 percent of the VO2 max.
Clearly, starting your workouts with a bang can allow you train at a greater intensity and get more out of your training time. On average, the mixed fast start allowed the participants to train above 95 percent of VO2 max to for 151 and 169 percent longer than the 125 percent and 105 percent protocols, respectively. Using an interval protocol like this for a training cycle can increase energy use, exercise tolerance, and improve time to exhaustion.
Increasing VO2 max is not the only benefit of a fast start interval program. Other studies show such programs can improve waste clearance from the muscles, improve the endurance of type II fibers, and increase neuromuscular strength. This is especially beneficial for endurance athletes who don’t do any strength training.
For strength and power athletes, the specific programming parameters of conditioning should mimic the demands of the sport. Sprint intervals with strength training and modified strongman exercises such as sled training should produce the best results. For the general public, try a fast start when doing high-intensity intervals, but remember to prioritize strength training. Use a fast-start interval program as a “finisher” at the end of your workout to exhaust all your energy stores. Or if you have more training time, do intervals in a separate session all together.
References
Aguiar, R., Turnes, T., et al. Fast-Start Strategy Increases the Time Spent Above 95 Percent VO2 max During Severe-Intensity Intermittent Running Exercise. European Journal of Applied Physiology. 2012. Published Ahead of Print.
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