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High-Intensity Interval Training and Resistance Training for Endurance Athletes

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Endurance Sports Medicine

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Abstract

Endurance performance is characterized by numerous physiological and neuromuscular factors. In order to maximize training adaptations in well-trained and elite athletes and, thereby, improve endurance performance, athletes in various sports use high-intensity training (HIT) and strength training to enhance their performance. In this chapter, we highlight the importance of HIT and strength training on the endurance capacity by summarizing the current evidence. Furthermore, ready-to-use recommendations are provided.

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Notes

  1. 1.

    For further dissection of the contributors to the VO2max, the reader is referred to a review by Lundby, Montero, and Joyner, Acta Physiol 2017, 220, 218–228.

  2. 2.

    N.B. “economy” and “efficiency” are often used synonymously. Nonetheless, economy refers to the relationship between oxygen consumption and movement speed/power, while efficiency circumscribes the ratio between the mechanical energy and the energy cost of exercise (Hackney, 2018).

  3. 3.

    The time in zone approach uses the time spend in the respective intensity zones based on heart rate or power, while the session goal approach categorizes sessions into a single intensity zone based on the predetermined “goal.”

  4. 4.

    High-intensity interval training (HIIT) and sprint interval training (SIT) are both part of training in the high-intensity zone (HIT) but can be distinguished by certain characteristics. In HIIT, the work-to-rest ratio is kept >1, whereas SIT comprises of all-out performances between 15 and 30 seconds with a work-to-rest ratio of <1.

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  1. Department of Molecular and Cellular Sports Medicine, Institute of Cardiovascular Research and Sports Medicine, German Sport University, Cologne, Germany

    Joshua F. Feuerbacher & Moritz Schumann

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    Timothy L. Miller

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Feuerbacher, J.F., Schumann, M. (2023). High-Intensity Interval Training and Resistance Training for Endurance Athletes. In: Miller, T.L. (eds) Endurance Sports Medicine. Springer, Cham. https://doi.org/10.1007/978-3-031-26600-3_21

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