The effects of continuous and interval training in women and men

Summary

Fourteen Subjects (6 male, 8 female) participated in a training program upon a bicycle ergometer for 7 weeks. Group CT followed a continuous training regimen 4 days per week at 70% $\dot V$O₂ max. Group IT trained by an interval method at 100% $\dot V$O₂ max. The duration of each training session was assigned so that each subject would complete 10,000 kpm of work per session during the first week. Each subsequent week, the work load was increased 3000 kpm. Pretraining tests included $\dot V$O₂ max, standard 7 min tests at 80% $\dot V$O₂ and 90% $\dot V$O₂, an endurance test at 90%, and an intense anaerobic work bout at 2400 kpm. Variables assessed were $\dot V$O₂, HR, and blood lactic acid concentrations. The mean increase in $\dot V$O₂ max was 5.1 ml/kg min (15%) for both groups with a corresponding increase in maximal lactate of 20 mg-%. The response to the post-training tests was nearly identical for both groups: submaximal heart rate at the same absolute work load declined 17 beats/min (CT) and 15 beats/min (IT), submaximal lactate levels declined significantly, endurance ride duration increased 26 min. Continuous and interval training at 70% and 100% $\dot V$O₂ max respectively produce identical changes in heart rate response, blood lactic acid concentration and $\dot V$O₂ max when the total work load is equated per training session.